Lifting Lab
8-week program
Give us 8 weeks, and we’ll help you find your strength. This 8-week 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. The training split is a return to basics, focusing on consistency and progressive overload to deliver you proven and impressive results.
8 Weeks
Duration
Precision Physique Training
Training Style
5 Days
Workouts Per Week
45-60 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
We’re throwing it back to the proven science of strength: big lifts, high volume, long rests, and progressive overload done right. Lifting Lab follows a traditional 5-day split that stays consistent throughout the 8-week challenge, allowing you to master your movement, track your progress, and train with precision. The program is structured into four focused “semesters,” each building on the last.
Day 1 – Lower Body
Day 2 – Upper Body
Day 3 – Full Body
Day 4 – Lower Body
Day 5 – Upper Body
This isn’t about maxing out or burning out—it’s about lifting smart, recovering well, and pushing your limits with intention.
Weeks 1-2: Stability & Foundational Strength
The first "semester" focuses on movement quality, range of motion, and controlled reps to prime your body for heavier lifts ahead. You’ll build mind-muscle connection, refine your technique, and establish a strong baseline for progression. Expect moderate weight, intentional tempo, and plenty of volume.
Weeks 3-4: Muscle Control and Time Under Tension
Now that your foundation is set, we shift the focus to control and precision. These weeks are about creating muscular tension that actually translates to change—slowing things down, dialing in your form, and building true strength through every inch of the movement. The tempo gets intentional, the lifts get cleaner, and the burn gets real.
Weeks 5-6: Volume & Intentional Overload
This phase turns up the intensity with purpose. The focus is on pushing your capacity—challenging your muscles with smart, structured volume that demands both effort and intention. You’ll tap into the progress you've built so far and start to feel real shifts in strength, stamina, and visible muscle definition.
Weeks 7-8: Peak Strength & Performance
The final semester brings it all together. You’ll revisit earlier lifts with more load, more control, and more confidence. This is where your hard work becomes visible, inside and out. Finish strong, and take part in the community-wide Final Exam Workout to celebrate everything you’ve earned, and a chance to win $1,000.
we’ll overcome it.
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Real Results
Real Results
Vanessa N.
I started this challenge because I wanted to prioritize myself again. As someone who is always taking care of others, I realized I rarely put that same effort into my own health and happiness. My goal was to feel stronger, healthier, and more confident in my body. I didn’t want quick fixes or temporary results. I wanted to build habits that would actually stick and remind myself that I deserve to feel good every single day.
Sesh has given me more than just a workout routine. I feel mentally clearer, happier, and less stressed. I have more energy to keep up with life, my kids, and everything that comes my way. Physically, I’m noticing real strength and changes in my body that make me proud. The community and support have helped me stay motivated and accountable, even on days when I wanted to give up. It has reminded me that I am capable of so much more than I give myself credit for. I’m excited to keep going and to see just how far I can go from here.
Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
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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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