4 Weeks | 3 Strength Days + Optional Barre A structured four-week program designed to help women build strength and confidence through progressive overload. Train 3 days a week with lower, upper and full body workouts. Choose the gym or home option each day, plus add traditional barre when it works for you. Follow the same strength workouts over 4 weeks, gradually increasing weight or reps as you get stronger. Start where you are. Build from there. Get stronger at every stage.