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The Strong AF Club

The Strong AF Club

Coach
Sam McGowan

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.

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Strong + Athletic
No more wondering how to be strong, powerful, athletic and mobile in your training. This programme is designed to help whack everything you need into just 3 x 45-60 minute sessions per week.
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Monthly programming
Fresh programming every 4 weeks. Stop worrying about the type of exercise, sets, reps and tempo - let me do the work for you so all you need to do is show up and smash your sessions.
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Direct access to me
It’s not 1:1 coaching, but I’m still in your corner. I'll be about to answer your training related questions, check your form and celebrate your PB's.
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A strong female community
Join a bunch of strong-ass women who love to lift but love a life outside of the gym. Share your struggles, celebrate your wins and tell everyone what you're training for. Having a community who 'gets it' can go a long way in keeping you focused.
Features
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Direct access to me
Ask questions, post videos and share training wins and myself and the team will be there to ensure you learn as you train
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Programming 3 days per week
A 3-day strength programme with an optional conditioning session. Perfect for those who want to get strong without spending hours in the gym.
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Demo videos
You'll have a video for every exercise we prescribe so you know exactly what you're doing and how to do it.
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The Strong AF Community
Feel inspired and supported by an epic community of women all on the very same mission - to be Strong AF whilst doing life.
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Delivered through TrainHeroic
Measure and manage your progress every week with your very own training app - everything you need to step up your strength game.
Equipment
Required
Barbell, dumbbells
Recommended
Cables
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 9 - Day 1

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

Wednesday
Week 9 Day 3

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

Friday
Week 9 Day 5

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

Coach
coach-avatar Sam McGowan

Head coach of The Strong AF Club - I simply want women to lift heavy & to feel good doing it. @samsays_pt

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Life is better strong

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 Trial
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Join Your Virtual Gym

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

The Strong AF Club
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The Strong AF Club
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The Strong AF Club
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The Strong AF Club