Sydney Rap: Arch Training

Weightlifting, Strength & Conditioning, Plyometrics, Power Sports , Functional Fitness, Endurance, Strongman
Coach
Sydney Rap

This 8-week strength program is designed for women who want more than just a workout... but for those that want to feel strong, confident, and fully in their power.

Through progressive strength training, you’ll build real muscle, improve performance, and shape a body that feels as capable as it looks.

Each week focuses on getting stronger from the inside out: lifting with intention, moving with confidence, and learning what your body is truly capable of.

4x a week
2 Lower & 2 Upper

This isn’t about shrinking yourself or chasing perfection. It’s about building strength, resilience, and pride in your body.

By the end of 8 weeks, you won’t just see changes in the mirror. You’ll feel empowered, energized, and grounded in your strength.

Let's Build Your Best Self.

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1 sessions per week
Must use App app to view and log training
Program Training
$99
Get Your Best Self: Strength Guide
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Your Best Benefits
You will benefit from training this way by not only becoming physically stronger but it will give you the self confidence to push yourself beyond your current self limitations.
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Your Best Benefits
Build functional strength and feel confident in your body Improve overall health, mobility, and posture Increase energy and reduce daily fatigue Reduce stress, anxiety, and mental burnout Improve mood and emotional well-being Train safely with structured, effective programming Feel empowered, supported, and capable in everyday life Become stronger, healthier, and happier—inside and out
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
2 lower body days 2 upper body days
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Lower 1

A

Seated Band Hamstring Curl

3 x 20

B

Band TKE

3 x 20

C

Seated Hip Abduction

3 x 20

D

Box Squat

5, 5, 3, 1, 1, 1

E

Goblet Squats

4 x 10

F1

DB Reverse Lunge (Front Foot Elevated)

4 x 10

F2

Banded Kettlebell Swing

4 x 15

G1

Cossack Squat

4 x 8

G2

Dynamic Skater jumps

4 x 20

G3

Alt Pistol Squat to Lowest Box

4 x 8

G4

Split Jump

4 x 20

H1

Sled Push

H2

Hamstring Curl on Slides

4 x 15

Monday
Week 1 Upper 1

A1

Lat Pulldown

3 x 15

A2

Cable Facepull

3 x 20

A3

Zottman Curls

3 x 25

B

Chin-Up

5 x 5

C

90 Degree Iso Chin Up Hold

2 x 1:00

D

Bent Over Row

4 x 10

E1

DB Pullover

4 x 20

E2

1-Arm DB Row

4 x 15

E3

Seated Cable Row

4 x 20

E4

Kneeling Single Arm High Pulley Row

4 x 15

F1

KB Farmer's Walk

5 x 200

F2

Body Saw

5 x 15

F3

DB Renegade Row

5 x 20

Wednesday
Week 1 Lower 2

A1

Seated Adduction

4 x 30

A2

Leg Extension

4 x 20

A3

Prying Goblet Squat

4 x 10

B

Deadlift Sumo

5 x 5

C

DB Bulgarian Split Squat

4 x 10

D1

Backward Sled Drag

D2

Box Jump

4 x 10

E1

Pull Through

4 x 20

E2

Frog Pump

4 x 30

E3

Romanian Deadlift with DB

4 x 20

E4

Glute Superman

4 x 30

Thursday
Week 1 Upper 2

A1

Banded Lateral Raise

4 x 30

A2

Push Ups

4 x 15

A3

Side Plank on Elbows

4 x 0:30

B

Barbell Floor Press

5, 5, 3, 1, 1, 1

C

Barbell Push ups

1 x 30

D1

DB Z Press

4 x 10

D2

Lying Tricep Extension

4 x 20

E

Half-Kneeling KB Press

4 x 10

F

DB Chest Fly

4 x 20

G1

DB Snatch

4 x 10

G2

Dumbbell Overhead Sit up

4 x 20

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