Micaela Riley
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Finish the year STRONG
Don't wait til the new year to get started
📌 Weekly Training Structure
5 workouts weekly to build strength, definition, and consistency:
1️⃣ Lower Body (Day 1): Glutes/hamstrings, 8–10 reps, heavier lifts, controlled tempo.
2️⃣ Upper Push (Day 2): Chest/shoulders/triceps, strong pressing + stability.
3️⃣ Lower Body (Day 3): Quad-focused strength + power.
4️⃣ Upper Pull (Day 4): Back/biceps, rows + pull variations.
5️⃣ Abs + LISS (Day 5): Core work + 20–30 min low-intensity cardio.
✨ Goal: Lift heavier, improve definition, support met
Goal:
Lean Muscle
Lean Muscle
Weight lifting
4 weeks program
7 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Lean Muscle
Lean Muscle
Weight lifting
4 weeks program
7 days/week
45-60 mins
Level:
All Levels
All Levels
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About the program
📌 Weekly Training Structure
You’ll complete 5 workouts per week, each strategically built to support strength, endurance, and recovery:
🔻 1. Lower Body — Day 1
Glute + hamstring–focused strength work
8–10 reps per set to push heavier loading
Compound lifts + controlled tempo
🔻 2. Upper Body Push — Day 2
Chest, shoulders, and triceps
Heavier dumbbell pressing, overhead strength, and accessory work
Form + stability emphasized
🔻 3. Lower Body — Day 3
Quad-focused lower session
Stronger legs, better definition, improved performance
Power + tension-based movements
🔻 4. Upper Body Pull — Day 4
Back and biceps
Rows, pull variations, and back-building accessories
8–10 rep range to build upper-body strength + posture
🔻 5. Abs + LISS — Day 5
Core conditioning + stability
20–30 min low-intensity steady-state cardio
Build deep core strength while supporting hormone + nervous system balance
✨ Program Goals
Increase your strength and confidence with heavier lifts
Improve muscle definition
Support metabolism through structured progressive overload
End the year feeling grounded, strong, and proud of your consistency
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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, strightforward, 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
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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Frequently asked questions
What makes this app different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
I’m a beginner, is this for me?
No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
Do I need to purchase equipment?
It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!
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