Karyn Williams White

Fitness + Health Coach

Okay, so here’s the deal.  If you’re ready to stop just doing workouts and actually train with intention, then this program is for you.  It takes ALL the guesswork out of which exercises to do on which day.  Not rushing. Not chasing sweat. Not doing random things and hoping they work — but lifting in a way that gives your body a real reason to change.

It’s a 5-day split:
3 lower body days (because legs and glutes take time and attention)
2 upper body days to build strength in your arms, shoulders, back, and posture

And there’s an optional full-body day for weeks when you want a little extra — or when being in the gym just feels good

This is an advanced program, so yes, we push — but not in a chaotic way. It’s slow, controlled, intentional lifting. I want you to actually feel the muscle working instead of flying through reps just to be done. You can always adjust, modify, or slow things down when you need to — but the goal is effort with purpose.

I usually tell women to pair this with 7–10k steps a day, broken up however works best for your life, and to keep nutrition simple and solid — protein first, enough fuel, and no perfection mindset required.

What I love most about this program is that it builds more than just muscle. It builds confidence. Discipline. Trust in yourself. You show up, do the basics really well, and over time your body — and your mindset — start to change.

If you’re ready to train like someone who actually believes she’s strong, this program is for you.

XO,
- Karyn

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