Marilyn Kowalski

Fitness Trainer

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.

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