Girls Gone Buff

The Girls Gone Buff

Coach

Chelsey Tharp Quirk

Welcome to Girls Gone Buff – the ultimate online exercise program designed to strengthen your body and elevate your fitness journey, where you will "Feel Buff, Get Buff.". Our program is crafted to empower you through a dynamic blend of power-building movement patterns, ensuring a comprehensive and functional fitness experience.

$30 / mo

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Power-building Mastery

Unleash your true potential by focusing on key movement patterns – push, pull, hinge, squat, lunge, carry, and resistance training. Our carefully curated exercises are designed to maximize muscle engagement, strength, and endurance, propelling you toward your fitness goals.

Diverse Workouts

Experience the thrill of a varied and effective workout routine. GGB incorporates a mix of strength training and calisthenics HIIT workouts to keep your sessions exciting, challenging, and results-driven. From bodyweight exercises to lifting heavy, we've got your fitness journey covered.

Transformation Awaits

Whether you're a fitness enthusiast or just starting, our program is adaptable to all fitness levels. Witness the incredible changes in your body composition, strength, and overall well-being as you commit to the "Feel Buff, Get Buff" lifestyle.

Accessible Anytime, Anywhere

Say goodbye to limitations! Our online platform allows you to access workouts whenever and wherever suits you best. No more excuses – your fitness journey is now in the palm of your hands.

Expert Guidance

Led by experienced trainers, our program ensures that you receive the guidance and support needed for success. Benefit from expert tips, personalized advice, and a community of like-minded individuals on the same fitness journey as you.

Features

Access to your coaches

Chelsey will hold you accountable and provide the feedback you need to grow and become your strongest and healthiest self.

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Buff Community

A Buff Fit community that will keep you pushing to unlock your best. We encourage our athletes to engage in a positive environment.

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Bumper Plates // Rower // Bike // Kettlebells // Dumbbells // Jump Rope // Rings/ Pull Up Bar // Bench // Box

Recommended

Ski Erg // Medball // Slam Ball

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-08-12

Back Squat (PBC)

1 x 1

SPRINT

Pick Your Sprint A) 4x 400m Run / Rest 1:00 OR B) 4x 1000m Bike / Rest 1:00 RECORD YOUR FASTEST INTERVAL TIME

Monday

2024-08-13

Circuit - Ladder

AFAP: 100-200-300-400-300-200-100m ROW 40-80-120-140-120-80-40 Single Unders* 1-2-3-4-3-2-1 Clean + S2OH 20-40-60-80-60-40-20 DU* RX: 115/85# Int: 95/65# Beg: 65/45#

Tuesday

2024-08-14

Bench Press (PBC)

1 x 1

Sumo Deadlift

1 x 2

Core Party

Core Party: 3x 10 Each Single Arm/Leg Weighted Candlesticks Weighted Bird Dogs Weighted Candlesticks Weighted Alt. Single Leg Raises

Wednesday

2024-08-15

10x AFAP

Work Capacity: 10x AFAP: 10 Push Ups/100m Farmer Carry (alt movement each round) 100m Run 10 Pull Ups/Ring Rows Rest 1:00