2024 New Year Program
8 week program
The programming will be hypertrophy-based and include core and cardio sessions that you haven’t seen from us before. When building the program we wanted to focus on helping you lower your body fat percentage through nutrition + training, but to also completely transform your physique to achieve that “toned” look we’re all targeting. Don't think you can do all of that in 8 weeks? Check down below for some of our past transformations!
Each week you will be prescribed three upper body days and two lower body days with your core and cardio circuits at the end. The reps, sets and rest times will change weekly to keep things fresh. We’ll also rotate movements within muscle groups on a weekly basis. This all means that you're focusing on the same muscle groups every week (hello, progressive overload!), but will be hitting it a different way on a regular basis.
8 Weeks
Duration
Hypertrophy
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
This 8-week program is going to help you SMASH your fitness resolutions.
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What's included:
The Programming
In 2024 New Year Program, we combine hypertrophy training with core and cardio conditioning to help you lower body fat, build lean muscle, and transform your physique—all in just 8 weeks. With a structured split of three upper body days and two lower body days each week, plus built-in circuits, this program is designed to keep you consistent, challenged, and progressing toward that toned look.
Hypertrophy training uses moderate weights, higher reps, and shorter rest periods to create metabolic stress—the key to stimulating muscle growth and reshaping your body. Paired with strategic cardio and core finishers, you’ll maximize calorie burn, build definition, and improve endurance.
As you move through the program, reps, sets, and rest times shift weekly, and movements rotate within each muscle group. This keeps workouts fresh while ensuring progressive overload pushes you past plateaus and drives lasting results.
With each week, you’ll see your strength, endurance, and confidence grow—proof that real transformation is possible in just 8 weeks.
Week 1-8:
We'll be bringing something new to you every week.
Day 1: Upper Body
Focus: Back / Biceps - Cardio Circuit
Day 2: Lower Body
Focus: Glutes / Calves/ Hamstrings / Quads - Core Circuit
Day 3: Upper Body
Focus: Delts / Triceps - Cardio Circuit
Day 4: Lower Body + Core
Focus: Glutes / Calves / Hamstrings / Quads - Core Circuit
Day 5: Upper Body
Focus: Chest / Delts / Biceps - Cardio Circuit
we’ll overcome it.
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Real Results
Real Results
Lucy V.
Sesh gave me my confidence back. I no longer questioned if I was doing the workouts correctly. Instead, I learned my limits, listened to my body, and grew stronger every day. My back pain? Gone. The core workouts I once avoided became one of my greatest strengths. Sesh also taught me that food isn’t the enemy. I didn’t need to starve myself—I needed to fuel my body. I stopped fearing the scale and started focusing on real, visible results and the lifestyle I was building.
The impact has been life-changing. I feel strong, confident, and empowered to be fully present with my kids. I now see exercise as something I get to do, not something I have to do. Thanks to Sesh, I’m making healthier choices every day, and I can’t wait for more family outings filled with energy, confidence, and joy.
Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.
PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.
Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Working with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.
Lost 70lbs: From Binge Eating to Freedom- Lover of the Chiefs
- Caffeinated Boy Mom, Fueled by Iced Coffee
- Founder of Sesh Running Club
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