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

Monday

Block 1/Phase 1: Day 1: Strength & Hypertrophy

Off-Set Cat-Camel

1 x 6

Prone Y-T-W Raise

1 x 10

Guadango Ground-Based Hip Series

1 x 10

Barbell Romanian Deadlift

4 x 6

Eccentric Only Chin Up

3 x 2

B-Stance Hip Thrust w/ Dumbbell

1-Arm DB Row

Chest Supported DB Lat Raise

Kettlebell Deadbug

OPTIONAL - Conditioning

Using a Bike complete: . 10 Rounds of: > 8s Max Effort - go all out > 52s Rest

Tuesday

OPTIONAL CONDITIONING: Block 1/Phase 1: Aerobic Tempo Intervals

Conditioning

:60/:30 Aerobic Tempo Intervals

> Using a bike, rower, ski-erg, treadmill, or running outside, complete: . > 60s Work @7/10 effort (not a maximal effort) > 30s Rest (actually rest) . Week 1: 20 Intervals (30 minutes of total work) Week 2: 20 Intervals (30 minutes of total work) Week 3: 24 Intervals (36 minutes of total work) Week 4: 24 Intervals (36 minutes of total work)

Wednesday

Block 1/Phase 1: Day 2: Strength & Hypertrophy

Guadango Ground-Based Hip Series

1 x 10

Off-Set Cat-Camel

1 x 6

Prone Y-T-W Raise

1 x 10

Back Squat

4 x 6

DB Bench Press

Glute-Focused Step-Up w/ Support

Leg Extension

Floor DB Powell raise

DB Suitcase Carry

3 x 0:30

OPTIONAL - Conditioning

Using a Bike or Rower complete: . 5 Rounds of: > 30s @8-9/10 effort > 90s @3-4/10 effort - very slow and easy movement that still allows you to recover

Thursday

OPTIONAL CONDITIONING: Block 1/Phase 1: 60/60/60 Aerobic Intervals

Conditioning

60/60/60 Aerobic Intervals

Using any piece of cardio equipment, complete the 60/60/60 intervals below: . 1 Round: > 60s @ 6/10 effort > 60s @ 7/10 effort > 60s @ 8/10 effort . > Essentially, over the course of 3 minutes [1 round], you will gradually ramp up your effort > At no point do you rest. After your 60s at 8/10 effort, you go straight back into a 60s at 6/10 effort and start the next round. . Week 1: 10 Rounds [30 minutes total time] Week 2: 10 Rounds [30 minutes total time] Week 3: 12 Rounds [36 minutes total time] Week 4: 12 Rounds [36 minutes total time]

Friday

Block 1/Phase 1: Day 3: Strength & Hypertrophy

Prone Y-T-W Raise

1 x 10

Off-Set Cat-Camel

1 x 6

Guadango Ground-Based Hip Series

1 x 10

Low Box Rear Foot Elevated 1 & 1/2 Split Squat w/ Dumbbells

DB Z-Press

Half Kneeling Single Arm Cable Pulldown

Staggered Stance RDL w/ contralateral loading