Strong & Sculpted

Marcinko Fitness

Bodybuilding
Coach
Rachel Marcinko

Tired of jumping from program to program and not seeing the results you want?

Look no further!

I've created this ongoing program for those who are looking to get stronger, but also build and shape the body of their dreams, without spending hours in the gym or doing endless exercises.

For years I have been experimenting with different programs and exercises in order to create Strong & Sculped for women (or men) to not only gain strength and feel empowered, but look toned and strong as well.

This program is split up into lower body and upper body training days and is beginner friendly.

We focus on:

• building strength in the main compound lifts (squat, deadlift, hip thrust, & presses)

• building strength for pull-ups, dips, and other body weight exercises (or getting your first unassisted rep!)

• leg days with emphasis on building your glutes

• effective core exercises

• & accessory work to sculpt a well-rounded hourglass physique to have you looking summer ready year-round.

$29 / mo
Start My 7-Day Free Trial
benefit-image-0
No More Program Hopping
Stop holding back your results by jumping from program to program. With Strong & Sculpted, you have your program laid out from week to week to ensure continuous results.
benefit-image-1
Busy Schedule? No problem.
Strong & Sculpted workouts were designed to be around an hour long with your schedule in mind. I have personally selected exercises that are most optimal, so you aren't stuck in the gym for hours trying 10 different exercises.
benefit-image-2
Never Workout Alone Again
Be a part of a community sharing the same goals and workouts as you. Get form critique, motivation, and support from myself and others all over the world, pushing you to reach your maximum potential.
Features
feature-icon
Access to Rachel
I will be available in the message boards to hold you accountable, answer questions, and provide the feedback you need to succeed.
feature-icon
Programming 4 days per week
4 Full workouts each week: 2 Lower Body days and 2 Upper Body. You won't have to worry about adding in anything else.
feature-icon
Exercise Video Guidance
Every exercise has a linked video to make sure you are performing it correctly.
feature-icon
Detailed, expert instruction
Beyond videos, sets and reps, added instructions will be provided so you have a clear understanding of what you're doing for each exercise.
feature-icon
Committed Teammates
You are no longer training alone. You will be alongside a community of members with the same goals as you.
feature-icon
Delivered through TrainHeroic
No more recording your workouts in your notes app. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Barbell // rack // bench // dumbbells // kettlebells // gym access // cables // bands
Recommended
lifting belt
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
block 1 week 1 day 1

Prep

A

Lower Body Warm-up

2 Rounds 5 reps each Side Lying T-Spine rotations Worlds Greatest Stretch Squat to Hamstring Stretch Cossack Squat

B

Back Squat

4 x 8

C

Romanian Deadlift

3 x 10

D1

Step-up to Reverse Lunge

3 x 5

D2

Incline Reverse Crunches

3 x 10

E1

Heel Elevated Single Leg Glute Bridge

3 x 12

E2

Leg Extension

3 x 12

Monday
block 1 week 1 day 2

Conditioning

A

Upper Body Warm-up

3 Rounds Band Shoulder Dislocates: 8 Side Lying T Spine Rotation: 5/side Cable Face-pulls: 8 Scapular Pull-ups: 5

B

Bench Press

4 x 8

C

Band Assisted Pull-Up

3 x 8

D1

Pendlay Row

3 x 8

D2

Single Arm DB Push Press

3 x 8

E1

Rolling Tricep extensions

E2

Cable Bicep Curl

F

Banded Lateral Raise

2 x 20

Wednesday
block 1 week 1 day 3

Prep

A

Lower Body Warm-up

3 Rounds 5 reps each Side Lying T-Spine rotations Worlds Greatest Stretch Squat to Hamstring Stretch Cossack Squat

B

Barbell Hip Thrust

4 x 8

C

Two Kettlebell Deficit Sumo Deadlift

4 x 8

D1

Split Squats

3 x 8

D2

Split Squat Pulse

3 x 8

E1

Lying Leg Curl

3 x 10

E2

Hollow Rock

3 x 10

Thursday
block 1 week 1 day 4

Conditioning

A

Upper Body Warm-up

3 Rounds Band Shoulder Dislocates: 8 Side Lying T Spine Rotation: 5/side Cable Face-pulls: 8 Scapular Pull-ups: 5

B

DB Shoulder Press

4 x 8

C

Single Arm Lat Pull Down

3 x 10

D1

Assisted Dip Machine

3 x 8

D2

Cable Face-pulls

3 x 12

E1

Chest-Supported DB Row

3 x 8

E2

TRX Push-Up

3 x MAX

Coach
More from Marcinko Fitness
coach-avatar Rachel Marcinko

Rachel Marcinko is the owner of Marcinko Fitness and has worked with hundreds of individuals with the goal of gaining strength, muscle, and losing fat. She specializes in helping women build their glutes as well as effective core training. After powerlifting changed her life for the best, she has helped others find their strength and confidence in and outside the gym.

closer-image-1
closer-image-2
For Less than $1 per Day

Get the results you've always dreamed of alongside the most supportive team!

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

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

Strong & Sculpted
screenshot1
Strong & Sculpted
screenshot2
Strong & Sculpted
screenshot3
Strong & Sculpted
Start My 7-Day Free Trial