Jessica Shirley, CPT

Jessica Shirley, CPT

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Strength Builder - Phase 2

Strength Builder - Phase 2

Strength Building

This phase shifts the focus to heavier compound lifting, lower repetitions, and strategic supersets to maximize strength while preserving energy for cardio conditioning. Over this phase, all participants follow standardized exercises with higher loads (8–10 reps, 3–4 sets), using supersets that pair major muscle groups with stabilizer muscles to improve efficiency, muscular balance, and recovery between sets. Each workout is structured to allow sufficient time for dedicated cardio training after
Goal:
Strength
Weight lifting, Running, Functional, Full Body
6 weeks program 3 days/week 30-45 mins
Level:
Intermediate
Goal:
Strength
Weight lifting, Running, Functional, Full Body
6 weeks program 3 days/week 30-45 mins
Level:
Intermediate

Frequently asked questions

What if I consider myself an Intermediate or Advanced?
You would still benefit from Phase 1. When this program was piloted as a 12 month program with the Air Force there were many participants who had been lifting and or running for years. They found many benefits as well as enough of a challenge going through these first two levels of the program.
What if I don't have a gym membership?
This program only uses Dumbbells & Resistance Bands and therefore can be done completely at home!
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About Jessica Shirley, CPT

Certified Personal Trainer & Nutrition Coach

Hi I’m Jessica, proud Air Force & Navy Veteran, Wife, and Mom of two I am also a Certified Personal Trainer & Nutrition Coach with NASM. Through JShirley Fitness I do both In-Person & Online Fitness Coaching. I love to work with Women, especially New Moms! Regardless of fitness level, I train a large variety of clientele. From older clients looking to keep mobility, to women who want to feel more confident in their body or the gym. Let me help you get there!

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