The Strong AF Subscription is for women who already lift but want to feel like their training actually means something.
You’re not a beginner. You enjoy training. But without structure, you're either doing too much, not enough, or just going through the motions.
This programme gives you a clear, effective plan - 3 strength sessions a week combining strength, power, and mobility so you can get stronger, feel more athletic, and still have a life outside the gym. This is perfect for those who want strength training to support everything else you do (running, BJJ, life).
This about what your body can do, not what it looks like. No fluff. Just proper training that helps you move well, lift better, and stay strong for life.
A1
Single Leg Hip Flexor Sit-Up
2 x 10
A2
Pogo Jumps
2 x 30
B1
Barbell Back Squat
3 x 5
B2
30 Degree Incline DB Bench Press
3 x 10
C1
1-Arm DB Row
2 x 10
C2
Romanian Deadlift (RDL)
2 x 10
D1
Incline Zottman Curls
2 x 12
D2
Side Lying Tricep Extensions
2 x 12
A
Deadlift Block Pull
3 x 5
B1
High Incline Shoulder Press
2 x 10
B2
Low Box Barbell Step-Up
2 x 8
C1
Wide Grip Pulldown
2 x 10
C2
Kettlebell Low Hold Cossack Squat
2 x 10
D
Kettlebell Half Get-Up
2 x 8
A1
Half Kneeling Med Ball Slam
2 x 5
A2
Standing DB Calf Raise
2 x 12
B
Barbell Bench Press
3 x 5
C1
Barbell Hip Thrust
2 x 10
C2
Inverted Row
2 x 8
D1
DB Walking Lunge
2 x 8
D2
DB Scaption
2 x 12
Head coach of The Strong AF Club - I simply want women to lift heavy & to feel good doing it. @samsays_pt
We want more women lifting heavy, let us help you develop the strength, skills and confidence so you can focus on putting in the work and enjoying the benefits.
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.