Lift Heavier
8 week program
If you're looking to really increase your strength, this program focuses on helping you get there through neurological adaptations that will increase your ability to lift heavier weights more efficiently. You will utilize slower tempos and deliberate muscle contractions paired with metabolic work throughout to get the most out of this 8-week advanced program.
8 Weeks
Duration
Metabolic
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
Discover your love of lifting heavy with this lower rep program.
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What's included:
The Programming
In Lift Heavier, we combine neuro-style strength training and metabolic conditioning to help you build powerful, efficient strength while burning fat and improving your overall performance—all in just 8 weeks.
Neuro training uses slower tempos, focused muscle contractions, and precise movement to strengthen the mind-muscle connection and improve neurological efficiency. By training your brain and body together, you’ll recruit more muscle fibers, lift heavier weights, and move with better control.
Alongside that, we use metabolic conditioning—high-intensity, compound movements with minimal rest—to boost your heart rate, torch calories, and ramp up your metabolism. This approach supports fat loss, increases endurance, and helps you feel energized beyond the gym.
Week 1 / 3 / 5 / 7
For this program you will normally have two lower body days, two upper body days, and one full body day. At weeks 4, 6 and 8 you will have three upper body days and two lower body days. Watch for changes in the exercises in Weeks 2, 3, 6, and 7!
Day 1: Full Upper
Series: Shoulders / Chest / Back / Arms
Day 2: Full Lower
Series: Glutes / Hamstrings / Quads / Calves
Day 3: Full Upper
Series: Shoulders / Chest / Back / Arms
Day 4: Full Lower
Series: Glutes / Hamstrings / Quads / Calves
Day 5: Full Upper
Series: Full Body Workout
Week 2 / 4 / 6 / 8
For this program you will normally have two lower body days, two upper body days, and one full body day. At weeks 4, 6 and 8 you will have three upper body days and two lower body days. Watch for changes in the exercises in Weeks 2, 3, 6, and 7!
Day 1: Full Upper
Series: Lats / Rear Delts / Biceps
Day 2: Full Lower
Series: Hamstrings / Glutes / Calves
Day 3: Full Upper
Series: Chest / Shoulders / Triceps
Day 4: Full Lower
Series: Hamstrings / Glutes / Quads/ Calves
Day 5: Full Upper
Series: Lats / Chest / Shoulder / Arms
we’ll overcome it.
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Real women. Real Results.
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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