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fitness plan

Hyped Up

8 week program

Give us 8 weeks and we'll get you hyped! This traditional hypertrophy training program includes 5 strength-training days per week to shred fat, build lean muscle, boost your metabolism and have you feeling your best. Focus on consistency and progressive overload to deliver you proven and impressive results.

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8 Weeks

Duration

Hypertrophy

Training Style

5 Days

Workouts Per Week

60 min

Time Per Workout

Traditional hypertrophy training: lose fat, gain lean muscle. Get hyped!

Shred Fat. Build Muscle. Stay Hyped.

Hyped Up is an 8-week hypertrophy training program designed to help you shred fat, build lean muscle, and boost your metabolism through consistency and intensity. With 5 strength-focused days per week, you’ll train with purpose and push your limits using proven principles of progressive overload.

Built by Certified Professionals

Our program is crafted by a team of certified female fitness professionals who understand the unique needs of women's health and fitness. With years of experience in training and nutrition, our experts ensure every workout and nutrition plan is tailored to empower you on your fitness journey. Trust in a program that’s built by women, for women—designed to help you achieve real results while prioritizing your well-being.

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What's included:

Professional programming, anywhere

8 weeks of intelligent strength, cardio, and core programming written by certified professionals. Plus, you’ll get 2 complete plans for both gym-based and at-home, so you can work out where it works best for you!

optimized for results

The Programming

In Hyped Up, we combine traditional hypertrophy training with progressive overload to help you build lean muscle, shred fat, and boost your metabolism over 8 focused weeks.

Hypertrophy workouts use moderate weights, higher rep ranges (6–12 reps), and short rest periods to create metabolic stress—the key to stimulating muscle growth and burning fat. You'll train five days a week with structured splits designed to help you stay consistent, challenge your body, and build lasting strength.

Alongside that, we use progressive overload to keep your body adapting and improving. Each week, you’ll gradually increase the weight or reps you lift, helping you push past plateaus and continue building lean muscle and confidence.

Week 1

This program follows 3 lower body days and 2 upper body days switching exercises at week 5.

Day 1: Session 1 - Legs / Delts

Series: Quads / Delts / Calves

Day 2: Session 2 - Back / Chest / Delts

Series: Lats / Pecs / Anterior - Posterior Delts

Day 3: Session 3 - Legs / Arms

Series: Glutes / Hamstrings / Biceps / Triceps

Day 4: Session 4 - Legs / Delts

Series: Quads / Delts / Calves

Day 5: Session 5 - Chest / Back / Delts

Series: Lats / Pecs / Delts

Week 2

This program follows 3 lower body days and 2 upper body days switching exercises at week 5.

Day 1: Session 1 - Legs / Arms

Series: Glutes / Hamstrings / Biceps / Triceps

Day 2: Session 2 - Legs / Delts

Series: Quads / Delts / Calves

Day 3: Session 3 - Chest / Back / Delts

Series: Lats / Pecs / Delts

Day 4: Session 4 - Legs / Arms

Series: Glutes / Hamstrings / Biceps / Triceps

Day 5: Session 5 - Chest / Back / Delts

Series: Quads / Delts / Calves

Week 3

This program follows 3 lower body days and 2 upper body days switching exercises at week 5.

Day 1: Session 1 - Back / Chest / Delts

Series: Lats / Pecs / Anterior - Posterior Delts

Day 2: Session 2 - Legs / Arms

Series: Glutes / Hamstrings / Biceps / Triceps

Day 3: Session 3 - Legs / Delts

Series: Quads / Delts / Calves

Day 4: Session 4 - Chest / Back / Delts

Series: Lats / Pecs / Delts

Day 5: Session 5 - Legs / Arms

Series: Glutes / Hamstrings / Biceps / Triceps

Week 4

This program follows 3 lower body days and 2 upper body days switching exercises at week 5.

Day 1: Session 1 - Legs / Delts

Series: Quads / Delts / Calves

Day 2: Session 2 - Back / Chest / Delts

Series: Lats / Pecs / Delts

Day 3: Session 3 - Legs / Arms

Series: Glutes / Hamstrings / Biceps / Triceps

Day 4: Session 4 - Legs / Delts

Series: Quads / Delts / Calves

Day 5: Session 5 - Legs / Arms

Series: Glutes / Hamstrings / Biceps / Triceps

week 5-8:

The first two weeks will introduce you to the primary Pilates and strength movements we’ll be using throughout the entire 8 week program.

Day 1: Session 1 - Lower

Series: Hamstrings / Glutes / Calves

Day 2: Session 2 - Upper

Series: Delts / Lats / Upper Back

Day 3: Session 3 - Lower

Series: Glutes / Quads / Hamstrings / Calves

Day 4: Session 4 - Upper

Series: Chest / Back

Day 5: Session 5 - Delts / Triceps

Series: Delts / Triceps

Whatever your struggle,

we’ll overcome it.

Feeling Overwhelmed

Our program has got your back with a super easy-to-follow, structured fitness plan with clear instructions that tell you exactly what you need to do, each day. Plus, everything you need is all in one app, making it simple to follow and stick to!

I Have NO Idea What I’m Doing

If you’re just starting your fitness journey, our program offers easy-to-follow videos with exact reps and sets, requires minimal equipment, can be done at home, and includes access to a private community for support, ensuring that even beginners can confidently participate and succeed! You’re never alone on your journey with Sesh, and we are all SO HERE for you, sis!

Real Results

Real Results

Erika G.

Hyped Up

Seven months ago, I had my first baby. While it was one of the greatest blessings of my life, I found myself feeling overwhelmed, anxious, and guilty for not being as happy as I thought I “should” be. Going into this program, my goals were simple but deeply important--I wanted to lose 10 lbs and improve my mood... What I didn’t expect was just how transformative this experience would be.

In total, I lost 28 lbs—almost triple what I set out to lose. But more than the weight, the biggest shift was internal:
I feel lighter and brighter inside. There’s been a huge improvement in my mood, and in my relationships with both my family. This has helped me become more disciplined, patient, and reminded me that it’s necessary to make time for myself.

Join Sesh+, get this program for free.

86%

More likely to finish a program

9.6/10

average satisfaction score

95%

would recommend to a friend

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.

for women, by women

meet our coaches

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.

Shae

NASM CPT & CNC, PN1, Pre + Postnatal, Menopause, & Gut Health Certified Specialist

Lost 70lbs: From Binge Eating to Freedom
Lover of the Chiefs
Caffeinated Boy Mom, Fueled by Iced Coffee
Founder of Sesh Running Club

work with shae

FREQUENTLY ASKED QUESTIONS

Choose your plan:

Hyped Up

One-Time Purchase

60+ Minute Workout Sessions.
With a one-time purchase, the program is yours to keep forever and reuse.
Includes so much more than JUST a program.
- This program purchase comes with an educational Handbook, Nutrition Guide, personalized nutrition via Macro Calculator, unlocks all app features for this program, and grants you access to Community Group.