Fresh Start
8 week program
Hit the reset button and get back to work on your fitness goals. This 8-week strength training program consists of AMPK training and metabolic training. We’ll be utilizing endurance training with higher reps at a slower rate so get ready to sweat! This program includes 40 training days for both home and gym so you can knock these out anytime, anywhere. Pair this program with your custom macro recommendations for the ultimate results.
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8 Weeks
Duration
Metabolic
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
You're happier. You're healthier. Are you ready to get stronger?
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What's included:
The Programming
In Finish Strong, we combine hypertrophy training and progressive overload to help you build strength, burn fat, and boost your metabolism—all in just 8 focused weeks. With a back-to-basics strength split and 5 workouts per week, this program is designed to keep you consistent and dialed into your goals.
Hypertrophy training uses moderate weights, higher reps, and shorter rest periods to create metabolic stress—the key to building lean muscle and reshaping your physique. As you move through the program, intensity increases gradually to help you push past plateaus and continue seeing results.
Alongside that, we use rep progression to keep your body adapting. With each week, you'll increase your effort and track your growth in strength and confidence.
Week 1-3:
This program follows a three upper body, one lower body, one lower body + core split, then switches to one upper body, two lower body + core, and two upper body + core days. For the final weeks, expect one full body, one lower body + core, one upper body + core, one upper body, and one lower body days. The exercises will change starting at week 4 of this program, then everything changes one more time in Week 7!
Day 1: Lower Body
Series: Quads / Hamstrings / Glutes / Calves
Day 2: Upper Body
Series: Lats / Delts / Biceps
Day 3: Upper Body
Series: Chest / Delts / Triceps
Day 4: Lower Body + Core
Series: Quads / Hamstrings / Glutes / Core
Day 5: Upper Body
Series: Back / Chest / Triceps / Biceps
week 4-6:
This program follows a three upper body, one lower body, one lower body + core split, then switches to one upper body, two lower body + core, and two upper body + core days. For the final weeks, expect one full body, one lower body + core, one upper body + core, one upper body, and one lower body days. The exercises will change starting at week 4 of this program, then everything changes one more time in Week 7!
Day 1: Upper Body + Core
Series: Chest / Delts / Core
Day 2: Lower Body + Core
Series: Quads / Hamstrings / Glutes / Calves / Core
Day 3: Upper Body + Core
Series: Back / Chest / Delts / Core
Day 4: Lower Body + Core
Series: Quads / Hamstrings / Glutes / Calves / Core
Day 5: Upper Body
Series: Delts / Triceps / Biceps
week 7-8:
This program follows a three upper body, one lower body, one lower body + core split, then switches to one upper body, two lower body + core, and two upper body + core days. For the final weeks, expect one full body, one lower body + core, one upper body + core, one upper body, and one lower body days. The exercises will change starting at week 4 of this program, then everything changes one more time in Week 7!
Day 1: Lower Body + Core
Series: Quads / Glutes / Hamstrings / Calves / Core
Day 2: Upper Body + Core
Series: Back / Chest / Delts / Core
Day 3: Lower Body + Core
Series: Quads / Hamstrings / Glutes / Calves
Day 4: Upper Body
Series: Chest / Back
Day 5: Full Body + Core
Series: Hamstring / Glutes / Delts / Biceps / Core
we’ll overcome it.
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Real Results
Real Results
Taylor C.
My goal going into this challenge was weight loss. I learned early on that the scale should not reflect progress, but that pictures and measurements were super helpful to show what progress can be made. This challenge not only helped me progress physically, but also mentally. I’ve struggled with weight gain and PCOS for years and I had never been consistent until now! This challenge has worked wonders for me and has shown me what consistency can do and that consistency is key. I’ve never seen such amazing results and I am so happy with my overall experience and transformation.
Especially with an amazing coach. She was absolutely so sweet, helpful, and informative. She was my biggest cheerleader and helped me reach realistic goals and even hyped my up for my smallest achievements! She was there for any question big or small and helped me stay on track!
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.
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