Strong B*tch Method: Training by Miriam Weber in TrainHeroic

Miriam Weber

Powerlifting, Women's Training, Functional Fitness, General Fitness, Functional Training

Coach

Miriam Weber

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

$45 / mo

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Know exactly what to do, every session

Every exercise, set, rep and rest period is planned for you. No more standing in the gym wondering what to do next, and no more decision fatigue after a long day. You turn up and follow the plan.

Results that fit around real life

3 sessions a week, 60 minutes each. That’s the minimum effective dose: enough to keep you progressing, without taking over your life. Built to work in your busiest months, not just when life is quiet.

Get genuinely stronger (and see it)

This is structured, progressive strength training, not random workouts. Your lifts go up, your body changes shape, and you’ll feel it in everyday life, from carrying shopping to climbing stairs to how your clothes fit.

Train with a coach who’s doing it too

This is literally my programme. I’m doing every session you’re doing. That’s how much I stand by it. You’re not following something I wrote and forgot about. We’re in it together.

A community that keeps you going

Ask questions, get exercise swaps, share your wins and get a boost on the days motivation dips. Consistency is so much easier when you’re not doing it alone.

Features

Access to your coaches

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

Programming 3 days per week

3 sessions a week, about 60 minutes each, so you don’t need to train on set days and missing one doesn’t throw everything off

Built around the big compound lifts

(squats, deadlifts, presses and rows), plus targeted accessory work for glutes, back, arms and core

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

Intro Week - Lower Body

Treadmill Work

1 x 3:00

Cat Cow

1 x 1:00

Adductor Rock Back

2 x 0:30

World's Greatest Stretch

2 x 0:30

Squat to Stand

1 x 0:30

Hip Hinge Reach

1 x 0:30

Back Squat

3 x 5-8 @ 8

Single Leg RDL

4 x 8-12 @ 7, 7, 8, 8

Bulgarian Split Squat

4 x 12-15 @ 8

Leg Extension

3 x 12-15 @ 8, 8, 10

Cable Abduction

4 x 15-20 @ 8, 8, 9, 9

Standing Forward Fold

1 x 0:30

Runners Stretch

2 x 0:30

Childs Pose

1 x 0:30

Supine Twist

2 x 0:30

Wednesday

Intro Week - Upper Body

Treadmill Work

1 x 3:00

Cat Cow

1 x 1:00

Thoracic Quadruped Rotation

2 x 0:30

Open Book Stretch

2 x 0:30

DB Bench Press

3 x 5-8

Incline DB Row

DB Lateral Raise

3 x 12-15

Hammer Curl

3 x 8-10

Hollow Body Tricep Extension

3 x 12-15

Standing Forward Fold

1 x 0:30

Thread the Needle

2 x 0:30

Childs Pose

1 x 0:30

Supine Twist

2 x 0:30

Friday

Intro Week - Full Body

Treadmill Work

1 x 3:00

Cat Cow

1 x 1:00

World's Greatest Stretch

2 x 0:30

Thoracic Quadruped Rotation

2 x 0:30

Downward Dog Pedal

1 x 0:30

Trap Bar Deadlift

3 x 5-8

Lat Pulldown

3 x 8-12

Bent Over Rear Delt Fly

3 x 12-15

DB Front Raise

3 x 12-15

Lying Leg Curl

3 x 8-12

Standing Forward Fold

1 x 0:30

Runners Stretch

2 x 0:30

Childs Pose

1 x 0:30

Supine Twist

2 x 0:30

Coach

More from Miriam Weber

Miriam Weber

FAQs

I’m a beginner. Is this for me?

Yes! Every exercise has a demo video, and the weights you lift are based on you, not anyone else. There's also swaps for every exercise so if something is a little tricky, you can switch it out. If you’re unsure about anything, just ask me in the chat.

I’ve never lifted heavy. Will I get bulky?

No. Building muscle takes a long time and a lot of deliberate effort. What you’ll actually notice is feeling stronger, firmer and more confident, with clothes fitting differently.

What if I can’t do 3 sessions a week?

Life happens. Just pick up from your next session. Two sessions in a busy week still counts. It’s about being consistent over time, not perfect every week. The sessions are built so you can drop down to 2 (Upper/Lower) or 1 (Full Body) on really busy weeks and still get good work in.

Can I do this at home?

The programme is designed for a gym with [barbells, dumbbells and a bench]. If you have a well-equipped home gym, message me and I’ll tell you whether it’ll work for you.

I have an injury or health condition. Can I join?

Please check with your GP or physio first if you have an injury, a medical condition, or are pregnant or postpartum. Inside the app, I can help with exercise swaps, but this isn’t a substitute for medical advice.

Is the programme personalised to me?

Everyone follows the same programme, which is my own training, but you work at your own weights and I’ll give you swaps and guidance in the chat. If you want a fully personalised plan, check out my 1:1 coaching on instagram @repsocialcoaching.

Does it include nutrition?

You’ll get recipes, nutrition and lifestyle guides. The main focus is training. For a fully tailored nutrition plan, take a look at my 1:1 coaching.

Which app is it on, and what do I need?

It’s delivered through TrainHeroic, available on iPhone and Android. You’ll just need your phone and gym access.

Can I cancel?

Yes, you can cancel anytime through the app.

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Strong B*tch Method

Strong B*tch Method

Strong B*tch Method

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