This is a 3 day lifting program that will follow a lower, upper and full body split. You have a lot of flexibility with how you want to schedule this during the week. I do think it’s best to have a rest day before and after you train to allow for proper recovery. Anytime an exercise using a machine or cables are shown, home alternates using dumbbells or resistance bands will be provided. If you need a suggestion for a different alternate, reach out and I’d be happy to provide that for you. Equipment needed for home gym: resistance bands with handles with a door anchor, dumbbells and adjustable bench. You are on your way to becoming the best and strongest version of yourself, you got this! Always rooting for you!

WHAT'S INCLUDED

Foundational Strength 2.0 is now available as a one-time purchase for $30. This is the perfect next step after the original Foundational Strength - ideal if you're not ready for a monthly subscription but want a structured, progressive program you can keep forever.

WHAT'S INCLUDED

This 6-week progressive overload program is designed to help you build sculpted muscle, increase strength, and feel more confident in the gym. Train 3 days per week with full-body workouts strategically programmed to balance intensity and recovery for consistent progress. All you need: ✅ Access to a commercial gym or a home setup with dumbbells and an adjustable bench ✅ A commitment to progressive overload (Optional but helpful: a hip thrust pad for comfort and ankle straps for kickbacks if your gym doesn’t provide them.) Over the next 6 weeks, you’ll: Build muscle Increase strength and gym confidence Improve energy, performance, and movement quality Develop consistency through efficient, effective workouts Each exercise includes a home alternative when needed, making it easy to stay consistent whether you train at the gym or at home.

WHAT'S INCLUDED

Exclusive offer with premium content and features curated just for you.

WHAT'S INCLUDED

About Booty & Boulders Booty & Boulders is a 12-week glute and delt specialization program designed to build powerful glutes and sculpted shoulders through structured, progressive programming. This 4-day gym split includes two lower-body and two upper-body sessions each week, strategically designed to maximize muscle growth, strength, and definition. Every phase builds on the last, using progressive overload, intentional volume, and a strategic mix of compound and accessory lifts to deliver real results — not random workouts. This program is built for lifters who are ready to train with purpose, push intensity, and build strong, athletic curves. Whether your goal is shape, strength, or confidence, Booty & Boulders gives you the structure to show up, lift heavy, and grow over 12 focused weeks. Program Structure & Progression The program is divided into two 6-week phases. Weeks 1–6: You’ll build your foundation, dial in form, and progressively increase strength on key compound lifts. Starting Week 7: Some exercises will change to introduce new stimulus and challenge your muscles in fresh ways — so pay attention to the updates. That said, most foundational movements will remain the same throughout the full 12 weeks. The core compound lifts stay consistent so you can progressively overload, track strength gains, and see measurable progress over time. The balance of consistency and strategic change is what drives results. Strong. Sculpted. Unstoppable.

WHAT'S INCLUDED

About Booty & Boulders Booty & Boulders is a 12-week glute and delt specialization program designed to build powerful glutes and sculpted shoulders through structured, progressive programming. This 4-day gym split includes two lower-body and two upper-body sessions each week, strategically designed to maximize muscle growth, strength, and definition. Every phase builds on the last, using progressive overload, intentional volume, and a strategic mix of compound and accessory lifts to deliver real results — not random workouts. This program is built for lifters who are ready to train with purpose, push intensity, and build strong, athletic curves. Whether your goal is shape, strength, or confidence, Booty & Boulders gives you the structure to show up, lift heavy, and grow over 12 focused weeks. Program Structure & Progression The program is divided into two 6-week phases. Weeks 1–6: You’ll build your foundation, dial in form, and progressively increase strength on key compound lifts. Starting Week 7: Some exercises will change to introduce new stimulus and challenge your muscles in fresh ways — so pay attention to the updates. That said, most foundational movements will remain the same throughout the full 12 weeks. The core compound lifts stay consistent so you can progressively overload, track strength gains, and see measurable progress over time. The balance of consistency and strategic change is what drives results. Strong. Sculpted. Unstoppable.

WHAT'S INCLUDED

Exclusive offer with premium content and features curated just for you.

WHAT'S INCLUDED

Enjoy a free week on me with the “QuickFit 30" program! A 30-minute, dumbbell-only program built for women 40+. Three full-body workouts each week to build, sculpt, and feel strong - no bench, no bands, no fuss. Perfect for busy schedules, travel, and anyone who wants fast, efficient strength sessions that actually fit their life. Show up for 30 minutes and get strong and consistent. You’ll also get access to direct messaging, the macro calculator, and community chat. Try another free workout from my Dumbbell Defined Program: https://playbook.app.link/29a96c412a55a5c83c746

WHAT'S INCLUDED