Won Dolegowski
6 Week Foundational Strength
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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!
Goal:
Strength
Strength
Weight lifting, Full Body, Lower Body, Upper Body
6 weeks program
3 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Weight lifting, Full Body, Lower Body, Upper Body
6 weeks program
3 days/week
45-60 mins
Level:
All Levels
All Levels
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
Favorites
Save your favorite workouts with one tap
Streaks
Make sure you stay on track with your goals
Community
Connect with supportive, real people
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Reminders
Set workout reminders to stay on track!
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About Won Dolegowski
Fitness and nutrition coach
I’m a 54-year-old mom, wife, pharmacist, and fitness coach!
When I was in my 40s, I started experiencing changes from perimenopause. I stared at my body wondering what was happening. I knew something had to change.
At 44, I learned how to track macros, started lifting heavy weights with a progressive overload program, and ditched the endless cardio.
But the biggest change was letting go of the self-limiting belief that it was too late and that things automatically go downhill in your 40s.
They don’t.
Now I’m here to help you get stronger, feel confident in your body, and age well without needing to go to extremes.
I’ll share fitness, nutrition, and mindset tips to help you become the strongest version of yourself.
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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