CBJ Women's Performance: Training by Courtney Adams in TrainHeroic

CBJ Performance

Women's Training, Weightlifting, Strength & Conditioning, Bodybuilding, General Fitness

Coach

Courtney Adams

Features
4 sessions per week
Must use App app to view and log training
Team Training

$99 / mo

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BUILD UNSTOPPABLE CONFIDENCE

The Progress: Master the barbell and drop the weight room intimidation for good. You’ll learn flawless technique, understand exactly what to do every time you step on the gym floor, and realize just how capable your body really is.

JOIN A POWERFUL VIRTUAL SQUAD

The Progress: You don’t have to train alone. Connect with a dedicated community of like-minded women in the team feed. Share your daily wins, ask questions, swap video form checks, and lift each other up every single day.

CLEAR, SCALABLE PROGRESSION

The Progress: No matter where you are starting, this program meets you there. Every movement is fully modifiable, allowing beginners to build a rock-solid foundation safely and experienced lifters to push their absolute limits.

STOP GUESSING, START GROWING

The Progress: Say goodbye to random workouts and fitness noise. You’ll follow a structured, purpose-built strength and conditioning protocol designed to build lean muscle, increase athletic performance, and ensure continuous progress.

SEAMLESSLY TRACK YOUR WINS

The Progress: Take the guesswork out of your numbers. With everything delivered right in the TrainHeroic app, you can easily log your weights, monitor your personal records, and watch your physical strength stack up week over week.

Features

Access to your coaches

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

Programming 3 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background. Bonus cardio day included!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

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

Monday

2026-11-02

Weight Room Warm Up

Clamshell

2 x 10

T-Spine Reach

2 x 5

Band TKE

2 x 10

Goblet Squat

3 x 8

DB RDL

2 x 8

Lat Pulldown

2 x 10

Standing Curl + Press

2 x 8

Sit-up

2 x 10

Russian Twist

2 x 10

Front Plank on Elbows

2 x 0:30

Mobility of Choice

1 x 5:00

Wednesday

2026-11-04

Weight Room Warm Up

DB Front Raise

2 x 10

DB Lateral Raise

2 x 10

Monster Walks

2 x 10

DB Bench Press

3 x 8

DB Rev Lunge

2 x 6

1-Arm DB Row

2 x 8

DB Tricep Extension

2 x 10

Crunch

2 x 10

Heel Taps

2 x 10

Side Plank

2 x 0:20

Mobility of Choice

1 x 5:00

Friday

2026-11-06

Weight Room Warm Up

KB swings

2 x 10

DB Reverse Fly

2 x 10

Band TKE + SL Step Down

2 x 10

Deadlift

3 x 8

Incline DB Bench Press

2 x 10

Inverted Row

2 x 8

Alternating DB Hammer Curl

2 x 10

Half Deadbug

2 x 10

Bicycle Sit-Ups

2 x 10

Superman

2 x 0:20

Mobility of Choice

1 x 5:00

Saturday

2026-11-07

Weight Room Warm Up

Air Squat

3 x 20

Hand Release Push-Up

3 x 20

Bird Dog

3 x 20

Reverse Lunges

3 x 20

Inchworm

3 x 20

Knees To Chest

3 x 20

Mobility of Choice

1 x 5:00

Coach

More from CBJ Performance

Courtney Adams

FAQs

Who is this program for?

Women! This program is designed for women who want more than just a workout plan—they want progress and community. If you’re ready to gain confidence, improve strength, and train alongside a supportive squad of like-minded women who celebrate your wins, you belong here.

What if I am just starting my fitness/lifting journey?

Perfect! We love working with beginners. Every lift and movement can be modified to fit your current strength and comfort level. You’ll learn proper technique, build confidence at your own pace, and have a whole team of women cheering you on.

Can I join at any time?

Yes! We typically program in 4-6 week training cycles, so if you join mid-cycle, we suggest taking your first two weeks with us at 55-65% effort and starting week 3 like a normal week.

The Proof

Amy Adams

knee rehab champ

Verified Athlete

"Dealing with persistent knee pain meant I used to struggle through workouts or just avoid them entirely. Having a coach who actually listens, scales movements, and customizes training around my joints has been life-changing. I’m stronger than ever without the pain."

Taylor Rabidoux

proud goldendoodle mom

Verified Athlete

"I finally feel confident walking up to a barbell. Having a structured plan that actually makes sense has completely changed how I train."

Join Your Virtual Gym

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

CBJ Women's Performance