2024 Winter Program
Lift Heavy. Get Lean. Lifting heavy weights builds muscle. Muscle increases your metabolism. An increased metabolism helps you get shredded. Get 8 weeks of home + gym programming for just $100. It’s easy math, let’s do this!
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Ready to get shredded?
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Real women. Real Results.
Everything at your fingertips
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we’ll overcome it.
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The Programming
The program is divided into two phases: the first four weeks are all about mastering form and control, while the final four weeks turn up the intensity with heavier loads and lower reps.
Weeks 1-4: Master the Moves
In the first four weeks of the Winter Challenge, we're focusing on perfecting your form with essential compound lifts. You'll work through key movements like bench presses, squats, deadlifts, and overhead presses, with added isolation exercises to balance your routine.
These foundational exercises aren't just for the gym—they're for life. Whether it’s carrying groceries, picking up your toddler, or climbing stairs, compound training builds strength, core stability, and mobility that will improve your everyday life.
With low to moderate rep ranges (8-10), you’ll refine your form while getting comfortable lifting heavier weights at a slower pace. Moving slowly through these heavier lifts increases time under tension, especially during eccentric movements, which leads to greater muscle growth and efficiency.
Day 1: Upper Body
Focus: Chest / Shoulders / Triceps
Day 2: Lower Body
Focus: Quads / Glutes
Day 3: Upper Body
Focus: Back / Biceps / Shoulders
Day 4: Lower Body
Focus: Glutes / Hamstrings
Day 5: Full Body
Focus: Mobility / Core
Weeks 5-8: Time to Overload
After four weeks of mastering your form and building a solid foundation with compound lifts, it’s time to push your limits. Reps will drop to the 6-8 range, giving you the opportunity to truly test the strength you've been developing. By increasing the volume on these lifts, you’ll stimulate more muscle growth through added repetition and heavier loads.
Remember, muscle growth requires not just increased volume but also proper nutrition. Make sure you're hitting your calorie and macro goals to fuel this next phase of progress. Recovery is equally crucial—muscles can’t grow on little sleep, so prioritize rest and recovery in these final four weeks to maximize your results.
Day 1: Upper Body
Focus: Chest / Shoulders / Triceps
Day 2: Lower Body
Focus: Quads / Glutes
Day 3: Upper Body
Focus: Back / Biceps / Shoulders
Day 4: Lower Body
Focus: Glutes / Hamstrings
Day 5: Full Body
Focus: Mobility / Core
8 Weeks
Duration
Hypertrophy + Neuro Training
Training Style
4x
Workouts Per Week
45-60 min
Duration
At Sesh, we offer elite, certified personal trainers who have transformed thousands of women with us over the years. They’ll help build a more custom approach to your health and wellness.
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Your coach will work with you to ensure you reach your physical and mental goals. It’s their passion to help women become happier, healthier, stronger versions of themselves.
In general, they’ll provide you with guidance, support and accountability, but here are the details of what you can expect:
- Faster progress with professional guidance and accountability
- Access to tips and strategies to overcome plateaus
- Expert advice on nutrition and exercise techniques
- Flexibility to adapt workouts to fit your lifestyle
- Once-weekly progress assessment, advice, and answering questions
- Custom macro target adjustments
- Custom cardio adjustments
- Personalized feedback on biofeedback things like sleep, digestion, stress, etc.
- A woman who’s always rooting for you and believes in you.
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.
Pre & post-natal specialist- Loves the Chiefs
- Certified nutrition coach
Winner Highlight
Winner Highlight
Kristen T.
FREQUENTLY ASKED QUESTIONS
“This changed my life! I’ve never felt more confident or stronger than I do now!”
If you’re ready to try a new way to radically shift your body composition in just 8 weeks, then get started with this program. Choose your path below to secure your next workout and start your journey to a stronger, more balanced, and sculpted physique.