Tone & Lean Resistance Training Program

Meghan Senn Fitness

Weightlifting
Coach
Meghan Senn

This 4-week program will push you, but also leave you feeling great after each session. The focus is on resistance training, with a little cardio sprinkled in. It’s specifically designed with high reps to help increase muscle mass and burn fat. You’ll train four times a week, with each session targeting a different muscle group.

This program is perfect if you're looking to get back into a consistent lifting routine, or if you have an upcoming event and want to look and feel your best.

You will have access to this program forever, once you purchase it. 4 weeks x 4 session per week = 16 total training session $55/16 sessions = $3.43 Each session is just over $3

$55
Get Tone & Lean Resistance Training Program
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Progressive Overload
Throughout the program, each week builds on the last. By using progressive overload—whether by increasing reps or weight—you'll steadily increase intensity and start seeing real results.
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No More Guessing
The days of wondering around the gym are over! With this program you will receive a specific warm up for each day + training program with given sets and reps + videos demonstrating the exercise.
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Train With A Purpose
Training with a purpose means every workout is intentional, aligned with your goals, and designed to move you forward.
Features
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Programming 4 days per week
🅳🅰🆈 1 - Glutes + Quads + Hamstrings 🅳🅰🆈 2 - Upper Body Push + Core + Cardio 🅳🅰🆈 3 - Full Body Strength 🅳🅰🆈 4 - Upper Body Pull + Cardio
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Cable Column
Recommended
Barbell // Resistance Band
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Sample Week
Week 1 of 4-week program
Sunday
Glutes/Quads/Hamstrings

A1

Kneeling Hip Flexor Stretch

2 x 5

A2

Calf Stretch

2 x 0:15

A3

Quad Stretch

2 x 10

A4

Hip circles

2 x 5

A5

Alternating Bodyweight Lunge

1 x 6

A6

Air Squat

1 x 10

A7

Reverse Lunges

1 x 10

A8

Glute Bridge

1 x 10

B1

Goblet Squat

3 x 12

B2

RDL

3 x 10

C1

Hip Thrust

3 x 10

C2

Plank

3 x 0:20

D1

DB Bulgarian Split Squat

3 x 8

D2

Russian Twist

3 x 12

E1

Step-Ups

3 x 8

E2

Toe touches

3 x 12

Monday
Upper Body Push + Core + Cardio

A1

Front Plank on Elbows

1 x 0:30

A2

Side Plank

1 x 0:30

A3

Superman

1 x 12

A4

Band Pass Through

1 x 10

A5

Band Pull-Apart

1 x 10

A6

Inchworm

1 x 5

B1

DB Bench Press

3 x 10

B2

1-Arm KB overhead press

3 x 8

C1

DB Tricep Extension

3 x 12

C2

Paloff Press

3 x 12

C3

Bicycle Sit-Ups

3 x 12

D1

DB Front Raise

3 x 10

D2

DB Lateral Raise

3 x 10

E1

Crunch

3 x 8

E2

Sit-up

3 x 8

E3

Plank with Twist

3 x 8

F

Cardio

1 x 20:00 @ 6

Wednesday
Full Body Strength

A1

WORLD'S GREATEST STRETCH

1 x 00:05

A2

Lunge with Twist Stretch

1 x 5

A3

Alternating Leg Swing

1 x 10

A4

Air Squat

1 x 10

A5

Scap Push-Up

1 x 8

B1

DB Thruster

3 x 12

B2

DB Plank Pull Through

3 x 8

C1

Glute Bridge

3 x 5

C2

Seated Arnold DB Press

3 x 12

D1

DB Chest Fly

3 x 12

D2

DB Sumo Deadlift

3 x 12

E1

Standing DB Upright Row

3 x 12

E2

Reverse Lunges

3 x 10

Thursday
Upper Body Pull + Cardio

A1

Front Plank on Elbows

1 x 0:30

A2

Side Plank

1 x 0:30

A3

Superman

1 x 12

A4

Band Pass Through

1 x 10

A5

Band Pull-Apart

1 x 10

A6

Inchworm

1 x 5

B1

1-Arm DB Row

3 x 10

B2

DB Bicep Curls

3 x 10

C

Lat Pulldown

3 x 10

D

Cable Facepull

3 x 12

E1

Reverse Flys

3 x 12

E2

Farmers carry

3 x 15

F

Cardio

1 x 20:00 @ 6

Coach
More from Meghan Senn Fitness
coach-avatar Meghan Senn

I’m a former college athlete with a deep passion for helping others reach their full potential. As a Certified Strength and Conditioning Specialist (CSCS), I have experience at UConn, Duke University, and IMG Academy. Whether you're chasing performance goals or simply looking to feel stronger and healthier, I bring a results-driven, experience-backed approach to every training session.

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No Goal Is Too Small.

Your goals matter—every single one. I'm here to guide you, support you, and help you achieve lasting results.

Get Tone & Lean Resistance Training Program
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FAQs
How long does each training session take?
Each training session will take approximately an hour. This will vary based on the individual and the pace they work.
Is the warm up included in the program?
Yes!

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Tone & Lean Resistance Training Program
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