Strongest You
Designed For You Fitness
Strongest You is designed to help you build lasting strength, move better, and feel confident in your body. The program includes 4 strength training days and 1 dedicated mobility day, with sessions around 60 minutes—challenging but manageable. It’s built for gym use with machines and free weights, giving you everything you need to progress safely and effectively.
The program starts with an emphasis in mobility, stability, and foundational strength to prepare your body for heavier lifts and more advanced movements. Early weeks focus on building a strong core, solid movement patterns, and proper technique. You’ll learn to move intentionally and progressively overload safely, whether that means adding weight, reps, or improving range of motion.
Later weeks introduce barbell lifts, compound movements, endurance work, and smart intensity using the RPE (Rate of Perceived Exertion) scale so you can train effectively without burning out. Every session is purposeful and designed to help you move better, lift stronger, and build confidence at a pace that works for your body and your life.
What to Expect and What's Included: The Strongest You DIY Training Program is a comprehensive package designed to support you at every stage of your strength journey, helping you build lasting strength, improve movement, and gain confidence in your body.
Four Strength Workouts per Week: The program includes structured exercises designed to build strength intentionally and effectively. It’s built for gym use with machines and free weights, giving you everything you need to progress and train confidently.
Video Movement Tutorials: Visual guides to ensure proper form and technique, reducing the risk of injury and maximizing effectiveness.
Access to Coaches via TrainHeroic App messenger.
BONUS Lifter’s Guide: You’ll receive a comprehensive 27-page “A Lifter’s Guide to Your Core and Pelvic Floor” to support you throughout your strength journey. It covers what makes up your core, diaphragmatic breathing, intra-abdominal pressure, breathing techniques, core bracing, posture, and more—providing practical tips and insights to help you move, lift, and train with confidence.
Instant Download with Purchase: Upon purchasing the program, you will gain access to the program and supplemental materials through the TrainHeroic app.
Prep
A
Movement Prep (Quads & Glutes)
Perform circuit 1-3 times through: Half Kneeling Rock Back: 10 reps front to back each side Kettlebell Hip Opener: 10 reps each side Deep Squat with Reach: 10 reaches each side
B
Elevated Single Leg Touchdown
3 x 10
C1
Leg Press
3 x 12
C2
Cossack Squat
3 x 10
D1
Leg Extension
3 x 12
D2
Heels Elevated Goblet Squat
3 x 12
E
Weighted Walking Lunge
3 x 10
Prep
A
Movement Prep (Back & Shoulders)
Perform Circuit 1-3 times through: Cat Cow: 10 reps Scapular Push Ups: 10 reps Prone I's, T's, and Y's: 10 reps each position
B
Pull Ups (Band Assisted if Needed)
3 x 6
C1
Landmine Row
3 x 12
C2
Lat Pulldown
3 x 12
D
Single Arm Dumbbell Row
3 x 10
E1
Seated Dumbbell Shoulder Press
3 x 12
E2
Dumbbell Lateral Raise
3 x 15
F1
Front Plate Raise
3 x 10
F2
Rear Delt Fly
3 x 10
A1
90/90 Hip Switches
3 x 10
A2
90/90 with Internal Rotation
3 x 10
A3
90/90 with Reach
3 x 10
A4
Thread the Needle
3 x 10
A5
Quadruped Shoulder Taps
3 x 10
A6
Bird Dog
3 x 10
A7
Dead Bug
3 x 10
A8
Single Leg Dumbbell Hand Off
3 x 10
A9
KB Iso Overhead March
3 x 10
A10
Standing Kettlebell Around the World
3 x 10
Prep
A
Movement Prep (Glutes & Hamstrings)
Perform Circuit 1-2 times through: Glute Bridge: 10 reps Glute Bridge March: 10 reps Single Leg Glute Bridge: 10 reps each side Clamshells: 10 reps each side Side Lying Internal Rotation: 10 reps each side Side Lying Leg Lift: 10 reps each side
B
Barbell Hip Thrust
3 x 15
C1
Dumbbell Romanian Deadlift
3 x 12
C2
Single Leg Elevated Hip Thrust
3 x 15
D
45 Degree Glute Extension
3 x 15
E1
Banded Side Step
3 x 10
E2
Lying Leg Curl
3 x 10
F
Deficit Reverse Lunge
3 x 12
Prep
A
Movement Prep (Chest, Arms, & Calves)
Perform Circuit 1-3 times through: Squat Rack or Doorframe Chest Opener: 30 seconds Banded W External Rotations: 10 reps Banded Press Up: 10 reps
B
Dumbbell Bench Press
4 x 12
C1
Incline Dumbbell Chest Fly
3 x 15
C2
Seated Dumbbell Overhead Tricep Extension
3 x 12
D1
Elevated Push Up
3 x 12
D2
Seated Dumbbell Curl
3 x 10
E1
Smith Machine Calf Raise
3 x 20
E2
Seated Calf Raise Machine
3 x 10
Laura Thompson
NASM CPT, Pre- and Postnatal Coach (CPPC), Women’s Coaching Specialist (GGS-1), PCES 3.0 Pregnancy and Postpartum Corrective Exercise Specialist
Jessica Bouten
NASM CPT, Precision Nutrition Coach (PN-1), Biomechanics
Your body changes as you build strength. Strongest You provides guidance and support to move safely, lift effectively, improve core connection, and build confidence; helping you feel strong and capable at every stage of your journey.
Get Strongest You
Gabriella B.
Fundamental Training For Strength
Verified Athlete"By the end of the program, I was prepared and ready to add heavier weight training to achieve more muscle mass and strength; I was able to start more strenuous hikes with my family."
Susie L.
Strength Training with Chronic Pain
Verified Athlete"The DFYF coaches are incredible! Due to injuries and chronic pain, strength training has been difficult in the past. DFYF has gone above and beyond to create weekly programming, providing positive movement, made and designed for my needs."
