Marilyn Kowalski
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Strength & Shape
Get started today!
The Strength & Shape Program is a 4-week strength training plan built to help you get stronger, feel more defined, and build a lean, athletic physique—without the guesswork or random workouts. Each session is designed with progressive overload in mind, combining heavy-hitting compound lifts with targeted accessory movements that keep your body resilient and sculpted. The program includes four structured training days, plus an optional fifth day focused on core and mobility that you can do at home. You’ll use a mix of barbells, machines, and free weights, with alternative options provided to suit your setup. Whether you’re training in a gym or a well-equipped home space, this plan gives you a clear path to strength and shape that actually fits your lifestyle and gets you visible body composition results.
Goal:
Lean Muscle
Lean Muscle
Bodybuilding, Bikini Body, Weight lifting, Full Body
4 weeks program
4 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Lean Muscle
Lean Muscle
Bodybuilding, Bikini Body, Weight lifting, Full Body
4 weeks program
4 days/week
45-60 mins
Level:
All Levels
All Levels
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, straightforward, 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
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
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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Frequently asked questions
Who is this program for?
The Strength & Shape program is ideal for women who want to get stronger, build a lean physique, and feel more defined. Whether you're a beginner looking to start a structured routine or an intermediate lifter wanting to level up, this program provides clear guidance and progressions to help you achieve your fitness goals.
Do I need access to a gym?
This program is meant to be done at a gym but can be completed at a well equipped home gym setup, as well. It incorporates a mix of barbells, free weights, and machines, but alternative exercises are provided if you don’t have access to certain equipment.
How many days per week do I need to train?
The program is designed to be completed in 4 days per week, with an optional 5th day dedicated to core and mobility work.
What’s the difference between the training days and the core/mobility day?
The 4 main training days focus on building strength and muscle through compound lifts and accessory exercises. The optional core and mobility day targets flexibility, joint health, and core function, helping to improve overall movement and reduce the risk of injury.
Can I do this program if I have a busy schedule?
Yes! Each workout is designed to be efficient (<60 minutes), so you can get the most out of your time without spending hours in the gym. Plus, with an optional at-home core day, you can stay consistent without adding more stress to your busy week.
What if I can’t do all the exercises or don’t have the equipment?
No worries! The program includes alternative exercises for every movement, so if you're limited by equipment or need a modification due to injury or skill level, you’ll still get an effective workout. You can always reach out for additional guidance too.
How long will it take to see results?
Results vary depending on your starting point and effort, but you can expect to notice improvements in strength, muscle definition, and overall fitness within the first few weeks of consistency. The program is designed with progressive overload in mind, so as you push yourself week after week, you'll see continued progress.
Do I need to follow a specific diet?
While nutrition isn’t included in the program, pairing it with a balanced diet will help you see faster results. If you want specific nutrition guidance feel free to reach out about 1-1 coaching or resources.
Can I repeat this program after 4 weeks?
Absolutely! This program is designed with progress in mind, and you can repeat it as many times as you like. You’ll continue to see improvements as you increase weight and refine your technique.
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