Build your dream body—on your time.

Designed for busy moms and women who want to create a toned lower body and defined upper body without missing out on kids’ sports, school events, or family life. This 20-week training program is built to help you sculpt strong glutes, legs, and a lean, athletic upper body with a simple, effective routine that fits your schedule.

What You’ll Get:
20 Weeks of Expert Programming focused on glute, hamstring, and quad development while still building upper body strength and definition

Flexible Training Options: 5 training days per week or a 4-day split if you're time-constrained (example: Lower, Rest, Upper, Rest, Lower, Upper, Rest)

24/7 Messaging Support via the Train Heroic app so you're never left guessing

Exercise Swaps available for gym limitations—I’ll help you adjust in real time

Macro guidance and meal example plans available upon request

What’s Expected From You:
Consistency with your workouts

A high-protein diet and a moderate calorie deficit (5–15%)

7–8 hours of sleep per night

A commitment to training with intensity and pushing yourself toward failure (that’s where the change happens)

You won’t get bulky—muscle tone comes from lifting weights and shedding body fat to reveal it. If you do get bulky (you won’t), I’ll refund you. That’s how confident I am.

The Bottom Line:
If you want the strong, lean body you've always envisioned—whether it’s your first time lifting or you’re getting back in shape post-kids—The Booty Blueprint is for you.