B That Girl
4-week program
Welcome to our 4-week program designed exclusively by Coach B. In this program she’s bringing you hypertrophy style training where you can increase your strength while adding lean muscle and definition. If full body days are your favorite, this program is stacked with them. We focus on movement patterns: squat, lunge, hinge, push, pull and carry with each compound getting hit 2x per week, allowing proper rest and recovery. Plus, she turned up the heat by adding finishers to the end of each session that’ll leave you feeling worked.
4 Weeks
Duration
Hypertrophy
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
This 4 week program focuses on movement-based split + unique finishers.
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What's included:
The Programming
This program is rooted in hypertrophy training and intentional movement patterns, designed to help you build lean muscle and move with strength and control. By using moderate weights and working in the 6–12 rep range, each session targets muscle growth through strategic volume and metabolic stress. You’ll train with shorter rest periods and gradually increasing intensity, keeping your muscles challenged and adapting week over week. With a focus on foundational movement patterns—like squats, hinges, pushes, and pulls—you’ll not only develop muscle but also improve the way your body moves as a whole.
Week 1-4: Movement Based
This 4 week program focuses on movement-based split + unique finishers.
Day 1: Squat | Horizontal Movements
Focus: Quads / Chest / Upper Back / Core
Day 2: Hinge | Vertical Movements
Focus: Hamstrings / Glutes / Shoulders / Lats / Core
Day 3: Locomotion | Full Body + Core
Focus: Glutes / Quads / Chest /Back / Core
Day 4: Squat | Horizontal Movements
Focus: Quads / Chest / Upper Back / Core
Day 5: Hinge | Vertical Movements
Focus: Hamstrings / Glutes / Shoulders / Lats / Core
we’ll overcome it.
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Real Results
Real Results
Ariel C.
After having my third child I was so unhappy with where I sat physically. My postpartum depression was overwhelming and I let myself go. I did a challenge once, and I knew I had to do it again! I was coached, and knowing someone was in my corner, watching my week, was exactly what I needed. I primarily worked out at the gym but on the days I worked longer than expected I knew I could just come home and complete the home version. I feel better about myself, I am making better food choices. I am feeling so much more like myself again. I am not stopping now!
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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