PT Fatou

General Fitness, Functional Fitness
Coach
Fatoumata Jallow

Get stronger, fitter, and more confident in just 4 weeks! This 3-session-per-week program combines strength and conditioning to improve full-body fitness, boost endurance, and enhance daily movement. Each session is quick, effective, and designed to help you feel stronger and more capable in everyday life.

*Disregard the Features error below regarding 1 session per week*

Features
1 sessions per week
Must use App app to view and log training
Program Training
$25
Get 4-Week Strength & Conditioning
benefit-image-0
Transform in 4 Weeks
This program helps you build full-body strength, boost endurance and overall fitness, and improve mobility and movement quality. You’ll gain confidence in your everyday activities with quick, efficient workouts that fit any schedule.
benefit-image-1
Gym-Ready Workouts
This program is designed to be completed in a gym, using standard equipment. No random workouts, just purposeful and structured training that helps you improve week after week.
Features
feature-icon
Direct Coaching Access
I’m here to keep you on track and give you the feedback you need to keep progressing and performing better
feature-icon
Programming 5 days per week
Combining functional strength and mobility to boost overall fitness, enhance daily movement, and improve performance in everyday tasks.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Coaching, clear progression, and real results delivered through a simple, easy-to-use app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Upper Body

A

Bench Press

4 x 5

B

Pull-Up

3 x 5

C

1-Arm KB Row

3 x 8

Russian Twist

D

Complete as many twists as possible in 30 seconds. 3 sets x 30 seconds

Monday
Week 1 Day 2

A

Back Squat

6, 10, 10, 10

B

Bulgarian Split Squat

3 x 6

C

Prone Machine Hamstring Curl

3 x 8

D

Standing DB Calf Raise

3 x 12

Tuesday
Day 2

A1

Box Jump

4 x 5

A2

Back Squat

5 x 5

B

Split Squat

3 x 10

150 Air Squats for Time

C

Complete 100 Air Squats as fast as possible. Every 30 reps, stop and do 20 lunges (10/leg) Track your total time!

Thursday
Day 3

A

Deadlift

4 x 5

B1

Single Leg RDL

4 x 10

B2

Side Lunge

4 x 10

Competition Friday!

C

3 Rounds for time of: 5 Box Jumps 15 Pushups 20 Walking Lunges

Coach
More from PT Fatou
coach-avatar Fatoumata Jallow

FAQs
What happens if I miss a day of training, will it mess up my schedule?
No worries! The program uses alternating workouts, so if you miss a day, just pick up with the next session. You won’t fall behind, and you can stay on track with your progress.
How long is each workout?
30–60 minutes including warm up and cool down. So you can fit them into a busy schedule without sacrificing quality or intensity. Each session is focused, purposeful, and designed to get results.
Do I need elite or pro experience to follow this program?
No, but a basic understanding of gym exercises helps. The program is designed to guide you step-by-step, with clear written and visual instructions to ensure safe and effective training for you.
Can I change an exercise if I don’t want to do it?
Absolutely! Just send me message on the App and I will modify it to fit your preferences or available equipment, while still keeping the session effective and on track.

More from PT Fatou

programs
4-Week Strength & Conditioning
Join Today!