BUILT STRONG FAM: Training by Eva Simmons in TrainHeroic

BUILT STRONG FAM

BUILT STRONG FAM

Bodybuilding, Women's Training, Weightlifting, Powerlifting
Coach
Eva Simmons

Are you ready to lift heavy and unleash your inner badass?

Here at the BUILT STRONG FAM, women train with purpose! This isn't a mash-up of trendy Instagram training, BUILT STRONG is lifting with a clear objective in mind.

Improve strength on your primary lifts (Squat, Bench, Deadlift), build muscle with hypertrophy focused accessory work, and get real results!

BUILT STRONG will:

  • Add structure to your training
  • Help you break through plateaus
  • Focus on training smarter, not harder
  • Teach you how to maximize your time in the gym
  • Prioritize building muscle over endless hours of cardio

STRONG is for every one, at every age, in every body! STRONG is powerful! And STRONG is sexy!

Drop the doubts, because we're going to lift to GROW. We're going to stop shrinking ourselves. We're going to get strong, and we're going to stop apologizing about it!

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Train with PURPOSE
The days of hitting shuffle on Instagram workouts is over! Drop the BS, and get Built Strong instead. With programming that continually builds with every phase, you'll shatter plateaus and always be progressing.
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BUILD yourself up
Strong looks good on everyone! I want to empower you to stop focusing on what you look like, and start focusing on what you're capable of. Let's build muscle to not only look good, but to feel good too!
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Strong is for EVERYONE
It's never too late to get started or to train smarter! New to lifting? Learn with a program that includes video demonstrations, support, and progression. Experienced lifter? Break through barriers, focus on form, build muscle and strength.
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Train ANYWHERE
Where you train shouldn't stop you from getting STRONG! Home training swaps are given for every gym based exercise!
Features
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Access to your coaches
Message anytime for exercise sub recommendations, form checks, or tips!
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Programming 5 days per week
5x Resistance Training Session per week, plus Rest & Recovery Protocols
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Exercise Video Guidance
Know how to execute every lift with video guidance of every exercise.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. BUILT STRONG FAM will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbell // Bench // Home training swap suggestions given for every gym-based exerci
Recommended
Conventional Gym // Leg Press // Cable Machine // Squat Rack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Squats & Quads

A1

90 Degree Hip Rotation

1 x 20

A2

Couch Stretch (Hip Flexors)

1 x 0:30

A3

World's Greatest Stretch

1 x 5

B

Low Bar Squat

8, 5, 10, 10, 10

C

Leg Press Feet Low

3 x 15

D

Barbell Split Squat

3 x 8

E

Leg Extension

3 x 12

F

Walking Lunges

2 x 10

Monday
Bench & Upper

A1

Shoulder Rotations

1 x 20

A2

4 Point Spinal Rotation

1 x 10

A3

Cat Cow

1 x 10

B

Bench Press

8, 5, 10, 10, 10

C

Wide Grip Lat Pulldown

3 x 12

D

Chest Supported Lateral Raise

3 x 12

E1

Standing Arnold Press

3 x 12

E2

Single Arm Dumbbell Row

3 x 10

F1

Rope Tricep Pushdown

3 x 12

F2

Drag Curls

3 x 12

Tuesday
Glutes & Hams

A1

Squat to Fold

1 x 10

A2

Banded 30 Degree Step Back

1 x 10

A3

Pigeon Stretch

1 x 0:30

A4

Seated Hamstring Curl

1 x 15

B

Barbell Hip Thrust

3 x 10

C

Leg Press Feet High

3 x 10

D

Weighted Step Ups

2 x 10

E1

Straddle Lift

3 x 12

E2

Back Extension

3 x 12

F

Leg Press 21's

1 x 21

Wednesday
Rest Day
Thursday
Upper & Abs

A1

Band Pull Aparts

1 x 20

A2

Wall Assisted Chest Stretch

1 x 0:30

A3

Downdog to Cobra

1 x 10

B

Seated Barbell Shoulder Press

3 x 12

C

Pull-Up (Assisted or Unassisted)

3 x 5

D

Chest Supported Single Arm Pulldown

3 x 12

E

Face Pull

3 x 12

F1

Skull Crushers

3 x 15

F2

Hammer Curl

3 x 15

G1

Cable Crunches

3 x 15

G2

Hanging Knee Raise

3 x 10

Friday
Lower Body Lift

A1

Walking Hamstring Stretch

1 x 20

A2

Yogi Squat

1 x 0:45

A3

Deadbug

1 x 20

B

Sumo Deadlift

8, 5, 10, 10, 10

C1

Leg Extension 1 1/4 Rep

3 x 8

C2

Heels Elevated Goblet Squat

3 x 12

D

Dumbbell Romanian Deadlift

3 x 12

E

Seated Hamstring Curl

3 x 15

F

Calf Raise

3 x 15

Saturday
Rest Day
Coach
coach-avatar Eva Simmons

Powerlifter, yogi, and mother of two! As someone who discovered fitness in her 30's, I learned first hand it's never too late to become a badass with a barbell! It is my mission to get women STRONG! Join me - Fellow moms, women of all ages, from all backgrounds - Let's LIFT Together! Drop the doubts and unleash your best self! (Certified PT, Strength Coach, Nutrition Coach, & Yoga Teacher)

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STRONG is a mindset

For less than $1 a day you will discover your true potential. Let's lift!

Start My 7-Day Free Trial
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FAQs
Who is BUILT STRONG for?
BUILT STRONG is for women who are committed to elevating their training, building muscle, and getting strong.
When can I start?
Jump in anytime! The BUILT STRONG FAM is actively grinding away and we would love for you to join us. With my ongoing programming, you can pick up where we are at. There is no waiting around for the next training block or week to start. Don't wait for another Monday!
What if I train at home?
Where you train shouldn't stop you from getting STRONG! To help you reach your goals, I offer home-swap exercise suggestions for every gym-based exercise in the program.
How long are the sessions?
Sessions will take around 60 - 90 minutes (training at the gym) and 45 - 60 minutes (training at home)
The Proof
verified-athlete-avatar Alexis Nieto

Built Strong Fam Member

Verified Athlete

"I love the mix of main lifts (Squat/Bench/Deadlift) with accessory movements that complement them. The app is simple to use, easy to swap an exercise based on equipment, and tracks your weights and progress for you. Eva is also only a message away if you have questions and she's very responsive and thorough in her explanations. I'm excited to continue with this program and watch my strength continue to build."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

BUILT STRONG FAM
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BUILT STRONG FAM
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BUILT STRONG FAM
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