The Stronger You Project

Adam Willis

Coach
Adam Willis

The Stronger You Project is a Female only group coaching program that will help you achieve incredible results in just 3x 45-60 minute workouts each week.

If you want to achieve life-changing results in your strength, fitness and building lean muscle, whilst unlocking your true training potential, then this program is a must for you.

The Stronger You Project has 3 primary Strength training sessions programmed each week, plus 2 optional Conditioning sessions, allowing you to train 3, 4 or 5 days per week.

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Become the Strongest Version of You
In this program, you will take your strength and fitness to new heights. You'll unlock your true strength potential in exercises like the Squat, Deadlift, and Upper Body Pressing, and you'll develop the strength to perform Chin-Ups and Push-Ups, plus much more.
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Follow a program designed for busy Women
Say goodbye to unrealistic training programs and workouts, that leave you experiencing more soreness and exhaustion, than actual results. The Stronger You Project training approach will see you achieve incredible results in just 3x 45-60 minute workouts a week
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Look & feel great naked
We understand that confidence and self-assurance are integral to your well-being. Our training approach focuses not only on your physical transformation but also on nurturing your self-esteem. You'll feel strong, radiate confidence and feel fantastic in your skin.
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Take the Guesswork out of your Training
Each workout is programmed and automatically stored for you to keep track of your progress. All you have to do is open the app and hit the ground running. All exercises have explanations and videos so you always know the proper technique, allowing you to maximise your progress and reduce injury risk.
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Make time for You
One of the biggest hurdles we face in our busy lives is finding time for self-care. That's why our program is designed to be efficient and effective. We've stripped away the excess and crafted workouts that fit seamlessly into your daily/weekly routine, leaving you with more time for the things that truly matter.
Features
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Programming 5 days per week
Each week offers 3 Strength Training days [primary training days] and 2 Conditioning Training days [optional training days]
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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A supportive Community
A supportive community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Power/Squat Rack // Dumbbells
Recommended
Piece of Cardio Equipment [Rower, Bike, Treadmill etc] // Cable Machine // Pull-Up Bar // Trap Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
Phase 3: Day 1 - Full Body Power, Strength & Alactic Capacity Conditioning

A

Training Block Overview P3-2025

1 x 1

B1

Guadango Ground-Based Hip Series

1 x 10

B2

Off-Set Cat-Camel

1 x 6

B3

Prone Y-T-W Raise

1 x 10

C1

Front Foot Elevated Rebound Jumps

2 x 6

C2

4-Way Dead Bug

2 x 10

D

Back Squat

3 x 3

Strength/Power

E

Chin-Up / Vertical Pull Options

Please choose the most appropriate option of the 4 options below for your current strength with chin-ups. . Choose 1 of the 4 options below: . Option 1: => Eccentric only Chin-Ups = 3 sets of 2-4 reps taking 6-10s lowering down every rep [2 minutes rest between sets] - Body weight only for these . Option 2: => Weighted Eccentric only Chin-Ups = 3 sets of 2-4 reps taking 6-10s lowering down every rep [2 minutes rest between sets] - you may add weight to yourself by squeezing a medball between your thighs, using a dip/chin belt or putting plates in an old backpack or hoodie front pocket. . Option 3: => Chin-Ups = 3 sets of 2+ reps - perform these at body weight until you can complete 4 sets of 6 reps, then look to start adding weight [2 minutes rest between sets] . Option 4: => Lat Pulldown = 3 sets of 5-8 reps [2 minutes rest between sets]

F1

Glute-Focused Step-Up w/ Support

3 x 8

F2

DB Bench Press

G

Weighted Squat Jumps [Repeating]

8 x 0:06

H

Bench Plyometric Pushup

8 x 0:06

I

Med Ball Slam

8 x 0:06

Wednesday
OPTIONAL: Phase 3: Conditioning Day 1

A

Rudiment Jump Series [Level 1]

1 x 10

Aerobic Power Intervals

B

Using a Bike, Rower, Treadmill, or Run outside, complete the following: . > 5 Minutes of continuous activity - build gradually to a @6-7/10 effort [sub MAF, so 180bpm - your age] . Then..... . 60s MAX EFFORT Sprint [empty the tank completely] 3 minutes of very light activity [walking, light cycling, easy row etc] . Week 1: 4 Intervals Week 2: 5 Intervals Week 3: 6 Intervals Week 4: 3 Intervals [deload week] . *These intervals must be an all-out effort each time - don't hold back **If you complete these intervals running outdoors, you want a flat area to run hard, uninterrupted, for the 60s. . Then..... . Post-Intervals: Complete 5-10 minutes of Zone 2 running, cycling, or rowing, focusing on nasal breathing the whole time [ensure you stay in Zone 2 during this. If your heart rate goes into Zone 3, or higher, slow down as you're going too fast]

Thursday
Phase 3: Day 2 - Full Body Power, Strength & Glycolytic Conditioning

A1

Off-Set Cat-Camel

1 x 6

A2

Guadango Ground-Based Hip Series

1 x 10

A3

Prone Y-T-W Raise

1 x 10

B

Lateral Bound into Broad Jump

3 x 2

C

Hex Bar Deadlift

3, 3, 1, 1

D1

Push Press

3, 3, 1, 1

D2

3-Point Stance Single Arm DB Row

E1

DB Lateral Lunge w/ Single Leg Balance

3 x 8

E2

Garhammer Raise

3 x 10

Conditioning

F

Glycolytic Intervals

Using a Bike, Rower or Treadmill complete: . 60s Max Distance / Rest 90s 45s Max Distance / Rest 60s 30s Max Distance / DONE . If you do this right, and you go as hard as possible, you will not want to do anything else after these intervals

Friday
OPTIONAL: Phase 3: Conditioning Day 2

Conditioning

A

Continuous Aerobic Training

Complete 30-60 minutes of continuous aerobic work on a bike, rower, treadmill, or running and rucking outside. . > Aim to keep a pace that creates a 7/10 effort > If you have a heart rate monitor focus on staying sub 180bpm - your Age [so I'm 43, I would aim to keep my heart rate below 137bpm] > If you can, try to nasal breathe as much as possible

Saturday
Phase 3: Day 3 - Full Body Power, Strength & Aerobic Conditioning

A1

Prone Y-T-W Raise

1 x 10

A2

Off-Set Cat-Camel

1 x 6

A3

Guadango Ground-Based Hip Series

1 x 10

B1

Low Ceiling Squat Jumps w/ MedBall

2 x 10

B2

Low Ceiling Split Squat Jumps

2 x 6

B3

Front Plank to Push-Up Plank

2 x 4

C1

DB Rear Foot Elevated Split Squat

C2

Half Kneeling Single Arm Cable Pulldown

D1

Sumo Stance RDL

D2

DB Z-Press

Aerobic Cardio, Core & Carry

E

Complete 2-3 Rounds of: . 3 minutes on a Bike, Rower or Treadmill BUT you must nasal breathe the whole time [effort will be about a 6-7/10] ...then straight into... 6x Sprinter Sit-Ups each side 40m DB Farmer Walk. => Repeat

Coach
coach-avatar Adam Willis

Strength & Conditioning Coach

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Join The Stronger You Project

If you are ready to take control of your training, become the strongest, fittest, leanest version of yourself, and unlock your inner Superwoman, claim your 7-day FREE trial today

Start My 7-Day Free Trial
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The Stronger You Project
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The Stronger You Project
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The Stronger You Project
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The Stronger You Project