Amy Donohue
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Foundations Advanced
Gym
This advanced program is designed for women who are ready to build on their foundation, challenge themselves at the gym, and continue getting stronger with purpose. With intentional programming and progressive overload, you’ll push past plateaus, build lean muscle, and gain even more confidence in what your body can do. This is your next level—stronger, more capable, and ready for more. 💪✨✨
Goal:
Lean Muscle
Lean Muscle
Weight lifting, Full Body
4 weeks program
4 days/week
30-45 mins
Level:
Advanced
Advanced
Goal:
Lean Muscle
Lean Muscle
Weight lifting, Full Body
4 weeks program
4 days/week
30-45 mins
Level:
Advanced
Advanced
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About the program
Program Notes:
You will perform the same foundational movements throughout the entire four-week program. This is intentional. Building strength and muscle comes from repetition and improving your performance over time.
During Weeks 1–2, the repetition ranges stay consistent, so you can focus on learning the movements and developing proper form. In Weeks 3–4, the repetitions decrease slightly, allowing you to increase the weight and continue progressing.
Start with lighter weights and prioritize mastering your form before increasing the load. This program is designed to build a strong foundation, helping you develop proper movement patterns, confidence with strength training, and the consistency needed for long-term results.
Training Frequency:
4 Days Per Week
Optional Day 5 – Full Body
Program Structure:
• 2 Upper Body Days
• 2 Lower Body Days
• 1 Optional Full Body Day
- 4 Week Program
- 4 Day Program with an option to make it 5 days
- Workouts are 30-45 minutes in length
- Equipment: Dumbbells (Light: 5-10 lbs, Medium: 10–15 lbs) & mat
- Daily Step Goal: 10,000 steps per day
- Protein Target: Approximately 1 gram of protein per pound of bodyweight daily
App Features
Streaks
Make sure you stay on track with your goals
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
Video Workouts
Easy-to-follow videos for every workout in the app
Streaks
Make sure you stay on track with your goals
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
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About Amy Donohue
Certified Personal Trainer
I've always been passionate about helping women thrive through fitness. When perimenopause hit, what had previously served me no longer worked. So I rediscovered my strength in the weight room and became the strongest I've ever been in my adult life. I transitioned from intense cardio to a combination of weight training, walking, getting adequate sleep, balancing hormones, minimizing stress, and maintaining a positive mindset. Now, I'm on a mission to help other women find their strength and live the most vibrant chapter yet of their lives.
Frequently asked questions
Who is this program for?
This program is for anyone with lifting experience or a strong athletic background who is looking to start resistance training. This program is not for complete beginners. See my Foundations Beginner or Foundations Intermediate programs for a better fit and then work your way up to this program.
What makes this app different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
Do I need to purchase equipment?
You need full access to a gym for this program
Will I own the program?
Yes, this is a one-time purchase program that lives inside my app. One-time purchase programs are different from my app subscription, which provides access to more features, including multiple programs, how-tos, nutrition guidelines, recipes, community, direct messaging, and more.
24/7 customer support
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