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Strength Foundations- The 3 Day Split

Strong Start- The 3 Day Split

Build strength & confidence- one workout at a time

Strong Start: The 3-Day Split is a beginner-friendly strength training program designed to help you build a solid foundation—no matter where you are. At home, in the gym, or on the go, this flexible and approachable plan will guide you through three effective workouts each week plus a curated warm-up. Perfect for those new to strength training, Strong Start helps you gain confidence, build muscle, and create momentum—one rep at a time. You've got this!
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Come Train With Me - Your Strong Start Begins Now

Strong Start: The 3-Day Split is here to guide you, support you, and show you what you're capable of. No matter where you're starting from, this is your time. Let's get stronger every day!

Goal:
Gain Muscle
Weight lifting
6 weeks program 3 days/week 45-60 mins
Level:
Beginner
Goal:
Gain Muscle
Weight lifting
6 weeks program 3 days/week 45-60 mins
Level:
Beginner
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About the program

Build strength, stability and confidence- progress is the goal. You will follow the same foundational movements each week while layering in small intentional challenges to apply progressive overload. The 3 day split provides a lower body, upper body, and full body workout that are repeated each week.

    Workouts

    Upper Body
    Upper Body
    5.0
    2
    Warm Up
    Warm Up
    5.0
    1
    Strength, Beginner, Home
    D2: Lower Body
    D2: Lower Body
    5.0
    1
    Lower Body, Strength, Home, Beginner
    D3: Full Body
    D3: Full Body
    5.0
    D1- Upper Body
    D1- Upper Body
    5.0
    2
    I really like the way this program is organized! The workouts are efficient. I love knowing that every minute I'm spend in the gym really counts.
    Natalie C
    I was so intimidated by lifting weights but the Strong Start was approachable and I was surprised at how well I did it!
    Susan L
    The Advanced program is well-designed. I really have to push myself in each workout. I've noticed my lifts getting stronger as I continue with it!
    Jess K

    App Features

    Reminders
    Set workout reminders to stay on track!
    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
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Lauren Lidsky

    Wellness Strategist and Coach

    I'm a 45 year old wellness coach with a simple mission: to help people feel strong, energized, and confident in every phase of life. As a yoga teacher, PN1 nutritionist, and trainer, my focus is rooted in longevity. I believe strength training is one of the most powerful tools for HEALTH-span. Whether you're just starting out or seeking a challenge, I'm here to empower that journey! I specialize in helping women optimize their outcomes while on a GLP-1. Check out my programs at www.laurenlidsky.com

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Lauren will be right there to cheer on you.

    Frequently asked questions

    Who are these workouts for (skill-level)?
    * The workouts are designed for those new to strength training, those who workout from home, or people on-the-go (uses equipment you find in a hotel gym) * Beginners: go slow, use less weight, use longer rest periods, and focus on form * As you advance: increase weight, reps and reduce rest time as you progress
    When do I do the warm up?
    The warm up is cued every week in the Day 1 segment, but you should repeat it each day of that week.
    Do I add cardio?
    I recommend 10k steps a day- walking is fine! If you love HIIT or bootcamps do it no more than 2x a week. More than that might interfere with your muscle building goals.
    Any diet recommendations?
    Check out my comprehensive lifestyle and nutrition programs at laurenlidsky.com ! Spoiler alert- I keep it simple and focus on protein.

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