Advanced Women's Barbell

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Ready to get stronger, leaner, and feel like a total powerhouse? This 4-week advanced barbell program is designed to help you build lean muscle with focused, progressive strength training. You’ll need a barbell, dumbbells, kettlebells, and bands—and just 30-45 minutes a day, to get it done. This program consists of 3 workouts per week for 4 weeks mixing a combination of upper body, lower body, posterior chain, anterior chain and function core.

Goal:
Strength

Weight lifting, Functional, Full Body, Core/Abs

4 weeks program 3 days/week 45-60 mins

Level:
Advanced

Goal:
Strength

Weight lifting, Functional, Full Body, Core/Abs

4 weeks program 3 days/week 45-60 mins

Level:
Advanced

Workouts

Lower Body

5.0

Upper Body

5.0

Functional Core

5.0

Anterior Chain

5.0

Posterior Chain

5.0

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

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Favorites

Save your favorite workouts with one tap

Streaks

Make sure you stay on track with your goals

Community

Connect with supportive, real people

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Reminders

Set workout reminders to stay on track!

About Erica Wald

Online personal trainer

I’m Erica 👋 Minnesota born and raised but Denver is my home. After 8 years together I am still obsessed with my fiercely supportive husband and dedicated father. I am a modern, non-traditional mama to a brilliant, unique little boy who loves volcanos. His name is Asher. And dog mama to Cooper and Koda. I specialize in women’s fitness and the functional core. I hype pregnant women up and teach them how to workout safely and effectively. And if you’re a mom already, I help introduce you to your new self. If you’re pregnant, I help you feel safe and empowered to workout.

Frequently asked questions

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!

I’m a beginner, is this for me?

No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.

Do I need to purchase equipment?

It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!

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