The Strong AF Express

The Strong AF Club

Strength & Conditioning
Coach
Sam McGowan

Short on time but not on ambition? This is for you. Two strength sessions per week that have everything you need to be strong + athletic - combining heavy compound lifts for proper strength with explosive movements to keep you fast and athletic. No fluff, no faffing, just the essentials that actually help you make progress. Perfect for busy women who want maximum results without living in the gym. Perfect for those who want to stay as strong as possible whilst also supporting their favourite sport/hobby. Get strong. Stay explosive. Keep it simple.

$57
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Features
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Access to yours truly
Ask as many questions in the group chat as you like.
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Programming 2 days per week
A 12-week programme: 2 x strength sessions, lasting no more than 60 minutes. Created to hit everything you need to stay strong, athletic and mobile.
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Demo videos
Instructional videos so you can nail technique
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A proper community
A proper lovely bunch of women who you can celebrate your wins and share your struggles with.
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Lifetime Access
A one-off payment, lifetime access. A place to log and track your progress to keep you motivated.
Equipment
Required
Dumbbells // Barbells // Bench
Recommended
Cables // Machines
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Sample Week
Week 1 of 12-week program
Sunday
Strong AF Express 2

A1

Assisted Kettlebell Hip Airplane

2 x 10

A2

Pogo Jump

2 x 30

B1

Deficit Deadlift

2 x 8

B2

DB Bench Press

2 x 10

C1

DB Walking Lunge

2 x 8

C2

Kroc Row

2 x 8

D1

Alternating DB Hammer Curl

2 x 12

D2

Skull Crushers

2 x 12

Tuesday
Strong AF Express 2

A1

Elevated Body Weight Calf Raise

2 x 12

A2

Copenhagen Plank

2 x 0:45

B1

Barbell Box Squat

2 x 8

B2

DB Z Press

2 x 10

C

Romanian Deadlift

2 x 8

D1

Wide Grip Pulldown

2 x 10

D2

Bodyweight Sissy Squat

2 x 10

E

DB Lateral Raise

2 x 15

Coach
More from The Strong AF Club
coach-avatar Sam McGowan

Your favourite strong potato who just loves to show women they're capable of epic sh*t, without spending every minute in the gym.

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Maximum impact, minimum time

Life happens, we don't always have as much time as we'd like to train. That doesn't mean we can't make sh*t happen. Come join The Strong AF Club.

Get The Strong AF Express
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FAQs
Is two days a week really enough?
It's better than none! For busy women who want to maintain and build strength without burning out? Absolutely. Quality beats quantity every time. Two focused sessions will do more for you than five half-arsed ones.
What if I want to train more than twice a week?
Go for it! This programme gives you your strength and power foundation. Add walks, runs, your favourite hobby/sport as your schedule allows - but these two are non-negotiable. If you want a 3-day split you can join 'The Strong AF Subscription'.
I'm a beginner - is this suitable?
There's nothing too fancy in here but it's definitely a programme that's more suited to those who do know their way around the gym. 2 sessions is enough to make progress but you need to know how to train hard.
What equipment do I need?
A barbell, plates, dumbbells, bench are needed - machines would be an added bonus but not necessary.
How long are the sessions?
A: 45-60 minutes including warm-up. Efficient, focused, done.
Can I do this if I play other sports?
That's exactly who this is for! It complements your other activities without interfering with them.

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