StrongHER
Momentum
Functional Fitness, Functional Training, Bodybuilding, Women's TrainingThis 12-week program is designed to build strength, improve endurance, and enhance overall fitness for women of all levels. Combining compound movements, accessory work, and core training, the program targets all major muscle groups to improve muscle tone, athletic performance, and functional strength.
You’ll focus on exercises like Romanian Deadlifts (RDL), Barbell Reverse Lunges, Dumbbell Walking Lunges, Shoulder Press, and Single-Arm Box Rows, along with lower body accessory work and core exercises such as Russian Twists and Hanging Knee Raises. Each week, the program progressively increases in intensity, helping you develop lean muscle, boost metabolism, and improve balance and coordination.
This program is perfect for those looking to increase strength, sculpt their body, and build a balanced, functional physique.
A
Back squat w/ barbell
3 x 8
B
Hip thrusts
3 x 12
C
Negative Pull ups
3 x 4
D
Assisted Pull up
3 x 8
E1
Hanging knees to elbows
3 x 12
E2
Turkish sit up
3 x 12
F1
Cable reverse flys
3 x 12
F2
Cable curls
3 x 12
A
Hip thrusts
3 x 8
B
Barbell Bulgarian Split Squat
3 x 16
C1
DB chest press
3 x 8
C2
DB Chest flys
3 x 12
C3
Cable triceps push down
3 x 12
D1
Abductors Machine
3 x 12
D2
Leg Curl Machine
3 x 12
D3
Hypers
3 x 12
A
DB RDL
3 x 8
B
Barbell reverse lunge
3 x 16
C1
SA Box rows
3 x 10
C2
Shoulder press w/ DB
3 x 8
D1
Lateral lunges
3 x 12
D2
Adductors Machine
3 x 12
D3
Russian Twists
3 x 12
D4
KB Lateral bend - standing
3 x 12
Yuri Schoeffler
A-Licensed Health & Fitness Coach and Licensed Nutritionist certified by the European Sports Academy (ESAB). With over 8 years of experience, I specialize in helping individuals achieve sustainable health and wellness goals. As a competitive athlete, I bring firsthand knowledge and passion from my diverse background in sports.
Jordan Vieira
Bachelor of Science in Health and Wellness and certification as a personal trainer through the National Strength and Conditioning Association (NSCA), I have a competitive sports background as 2-sport collegiate athlete and almost a decade of experience helping clients achieve their health and fitness goals. If I`m not in the gym you can find me running trails or rolling on the tatami.
This 12-week Women's Strength and Conditioning Program helps you build strength, tone your body, and improve athletic performance. With a focus on full-body training and core work, it’s perfect for all fitness levels. Commit to the journey and unlock your
Get StrongHER
