Strong in 3

Adam Willis

General Fitness
Coach
Adam Willis

If you have been stuck in start-stop mode, feeling tired, unmotivated, or unsure what to do next in the gym - this is for you.

Strong in 3: 6-Week Program is a structured training plan designed for busy women who want to get stronger, sculpt lean muscle, and feel good in their bodies - without giving up their lives to the gym.

You will train three times a week, following a proven system that blends power, strength, and hypertrophy, helping you move better, feel better, and look better - all at once.

This is not just another program - It is the start of your return to consistency, confidence, and long-term strength.

Get ready to feel stronger than you have felt in years.

3 Training days are programmed each week throughout the 6 Week Program and you have access to Strong in 3 for life, to repeat or pause as much as you need to after your purchase.

Strong in 3 is $40 / ~£30 for the Full 6 Week Program!

Check out the sample week at the bottom for an idea of what a week looks like on Strong in 3

$40
Get Strong in 3
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A Program for Real Women With Real Lives
If you’ve ever thought, “I just want to feel stronger and see results, but I don't know what to do in the gym.” Then this 6-week program is for you. You’ll follow a program that fits around your schedule - no endless cardio, no complicated routines - just three focused workouts a week that deliver results. It’s perfect for women who want structure, results, and a confidence boost that lasts.
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Everything You Need to see Great Results
The Strong in 3 program features structured and progressive workouts that build week by week to deliver incredible results. You’ll have access to clear exercise demonstrations so you know exactly what to do and how to do it safely and effectively. Plus, you’ll benefit from coaching guidance to help you lift with confidence, move well, and avoid injury.
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Look Better. Move Better. Feel Better.
After six weeks of Strong in 3, you’ll see real changes. You will be stronger, leaner, feel more confident, have more energy and have new motivation to keep training. Most importantly, you’ll experience how effective a realistic, sustainable training program can be in delivering lasting results. Strong in 3 provides the structure and support you need to achieve and maintain results that last.
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Smart Training for Women.
You don’t need to train every day to get great results. By focusing on 3 high-quality and progressive training days, Strong in 3 delivers incredible strength and muscle-building results without leaving you burnt out and sore. Each session is designed to help you progressively get stronger, look, move and feel great, and recover properly so that you stay consistent and see results.
Features
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Programming 3 days per week
3 evolving, purposeful and progressive workouts every week designed to increase strength, lean muscle and fitness
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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
PDF or Excel programmes are so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Weight Plates // Power Rack / Squat Rack // Dumbbells // Cable Machine
Recommended
Medicine Ball
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Sample Week
Week 1 of 6-week program
Sunday
Strong In 3 - Day 1

Prep

A

Heart & Core Temperature Raiser

Perform 3-5 minutes on a rower, bike, ski-erg, or treadmill to get your body warm and ready to train. Gradually build your effort over the 3-5 minutes, starting at around a 4-5/10 effort and finishing at around a 7/10 effort. If using a treadmill, hill walking would be a better option for your warm-up than running.

B1

Off-Set Cat-Camel

1 x 6

B2

Guadango Ground-Based Hip Series

1 x 10

B3

Walking Lunge w/ T-Spine Rotation

1 x 6

B4

Prone Y-T-W Raise

1 x 10

C

Deep Tier Plyo Squat Jump w/ MedBall

2 x 10

D

High Bar Back Squat

4 x 5

E

Chest-Supported DB Row

3 x 8

F1

B-Stance Hip Thrust w/ Dumbbell

3 x 10

F2

Single Arm DB Floor Press w/ Glute Bridge

3 x 10

G1

Single Leg Hip Flexor Sit-Up [Iso-Focus]

2 x 8

G2

DB Suitcase Carry

2 x 0:30

Tuesday
Strong In 3 - Day 2

Prep

A

Heart & Core Temperature Raiser

Perform 3-5 minutes on a rower, bike, ski-erg, or treadmill to get your body warm and ready to train. Gradually build your effort over the 3-5 minutes, starting at around a 4-5/10 effort and finishing at around a 7/10 effort. If using a treadmill, hill walking would be a better option for your warm-up than running.

B1

Walking Lunge w/ T-Spine Rotation

1 x 6

B2

Prone Y-T-W Raise

1 x 10

B3

Off-Set Cat-Camel

1 x 6

B4

Guadango Ground-Based Hip Series

1 x 10

C

Lateral Pogo Jump

2 x 8

D

Barbell Deadlift

4 x 5

E

Bench Press

4 x 5

F1

DB Reverse Lunge

3 x 10

F2

Half Kneeling Single Arm Cable Pulldown

3 x 10

G1

Counterbalance Lateral Lunge w/ Plate

2 x 8

G2

Kettlebell Deadbug

2 x 8

Thursday
Strong In 3 - Day 3

Prep

A

Heart & Core Temperature Raiser

Perform 3-5 minutes on a rower, bike, ski-erg, or treadmill to get your body warm and ready to train. Gradually build your effort over the 3-5 minutes, starting at around a 4-5/10 effort and finishing at around a 7/10 effort. If using a treadmill, hill walking would be a better option for your warm-up than running.

B1

Guadango Ground-Based Hip Series

1 x 10

B2

Off-Set Cat-Camel

1 x 6

B3

Prone Y-T-W Raise

1 x 10

B4

Walking Lunge w/ T-Spine Rotation

1 x 6

C

Rhythmic Split Squat Jumps w/ MedBall

2 x 8

D

Barbell Split Squat

3 x 8

E

1-Arm DB Row

3 x 10

F1

Dumbbell Romanian Deadlift

3 x 10

F2

Single Arm DB Z-Press

3 x 10

G1

Seated High-to-Low Cable Face Pulls

3 x 12

G2

Half Kneeling Cable Rotations

3 x 8

Coach
More from Adam Willis
coach-avatar Adam Willis

Strength & Conditioning Coach

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Feel Stronger, Leaner, and Train With Purpose

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FAQs
Who is this program for?
Anybody who wants to feel strong, look and feel great, and support a healthy and active lifestyle.

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