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.

$60 / mo

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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.

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

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.

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.

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

Programming 5 days per week

Each week offers 3 Strength Training days [primary training days] and 2 Conditioning Training days [optional training days]

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

A supportive Community

A supportive community that will keep you pushing to unlock your best

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

Phase 1: Day 1: Accumulation Block

Prone Y-T-W Raise

1 x 10

Off-Set Cat-Camel

1 x 6

Guadango Ground-Based Hip Series

1 x 10

Weighted DB Squat Jump [non-repeating]

3 x 5

Weighted Deadbug

Back Squat

DB Z-Press

Eccentric Only Chin Up

Reverse Lunge [Glute-focused]

Tall Kneeling Overhead Cable Triceps Extension

Wide Stance Anti-Rotation Cable Chop

OPTIONAL - Conditioning

10 Sets of... . => 10s Max Effort on a Bike => 50s Rest

Wednesday

OPTIONAL: Phase 1: Aerobic Conditioning

Aerobic Conditioning Options

Select one option for the next four weeks. . OPTION 1: Run Intervals Warm-Up: > 1KM Easy Run [no faster than Zone 2 / 6-7/10 effort] - Workout > 10 Minute Run @7-8/10 effort > 120s Walk > Weeks 1 & 2: 3 Intervals > Weeks 3 & 4: 3-4 Intervals - Cool Down: > 1KM Walk . * Recommendations 1. Running outside if the weather is nice, being outside does wonders for your mental and physical health 2. Running outside is better and different from treadmill running, so choose running over the treadmill where possible . . OPTION 2: 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 . * Recommendations 1. Get outside if the weather is nice, being outside does wonders for your mental and physical health 2. Running outside is better and different than treadmill running so choose running over the treadmill where possible 3. If rucking, only carry 10-15% of your bodyweight in your backpack

Thursday

Phase 1: Day 2: Accumulation Block

Off-Set Cat-Camel

1 x 6

Guadango Ground-Based Hip Series

1 x 10

Prone Y-T-W Raise

1 x 10

Box Jump

3 x 5

Front Plank to Push-Up Plank

Barbell Romanian Deadlift

DB Bench Press

Chest-Supported DB Row

Goblet Lateral Lunge

DB Bicep Curls

Straight Leg Sit-Ups

OPTIONAL - Conditioning

3 Sets of... . => 60s Max Effort on a Bike, Rower or Ski-Erg => Rest 3 Minutes between efforts

Friday

OPTIONAL: Phase 1: 3-1-2 Sprints

Conditioning

3-1-2 "Sprints"

Choose either the Bike or Running option below: . . BIKE OPTION => Warm-Up: Gradual 5-10 minutes build-up cycle to 8/10 effort ...then... => 3 miles at maximum effort => 3 minutes rest => 1 mile at maximum effort => 3 minutes rest => 2 miles at maximum effort => 3 minutes rest ...then... => Cool Down: 5-10 Minutes easy cycling . . RUNNING OPTION => Warm-Up: Gradual 5-10 minutes build-up run to 8/10 effort ...then... => 1.5 miles at 8-9/10 effort => 3 minutes easy walk => 0.5 mile at 8-9/10 effort => 3 minutes easy walk => 1 mile at 8-9/10 effort => 3 minutes easy walk ...then... => Cool Down: 5-10 Minutes easy run/walk

Saturday

Phase 1: Day 3: Accumulation Block

Guadango Ground-Based Hip Series

1 x 10

Off-Set Cat-Camel

1 x 6

Prone Y-T-W Raise

1 x 10

Rhythmic Split Squat Jumps [Unweighted]

3 x 6

Quadruped Plank

3 x 0:30