Micaela Riley

Functional Nutritionist

This 4-week progressive strength training program is designed to build lean muscle, improve metabolic health, and support total body strength and stability. You’ll train 4–5 days per week with a structured split that balances intensity and recovery.

🏋️‍♀️ Weekly Split:
2 Lower Body Days – Focus on glutes, hamstrings, and quads

2 Upper Body Days – Target push and pull muscle groups

1 CORE + CARDIO Day

2 Rest Days – Prioritize recovery, mobility, or light movement

Core Training 3–4x/week – Build a strong and stable core

✅ Program Highlights:
Designed for women who want to feel strong, lean, and energized

Can be done at the gym or adapted for home workouts

Progressively builds intensity each week

Core work is integrated throughout the week for optimal function and aesthetics

No matter your starting point, this program will help you move better, lift heavier, and feel more confident in your strength. Let’s get to work!

Have a promo code?

Enter your email