fitness plan

Metabolic Madness

8 week program

Our metabolic training style has longer time under tension and shorter rest periods so get ready to sweat! This program is great for overall body recomposition when you're ready to stop focusing on just losing weight and start focusing on crafting the body type you want. So ditch the scale for 8-weeks and be sure to utilize your check-in photos to see your transformation. This program is customizable to any fitness level based on your choice of weights and resistance, but is best for those at an intermediate level.

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8 Weeks

Duration

Metabolic

Training Style

5 Days

Workouts Per Week

60 min

Time Per Workout

Mix it up with a split change weekly and metabolic style throughout.

Intensity That Shapes Results

Metabolic Madness is an 8-week training program designed to help you shift your focus from weight loss to body recomposition—building lean muscle, burning fat, and sculpting the physique you want. This intermediate-level program emphasizes longer time under tension and shorter rest periods, keeping the intensity high and your body constantly working.

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 Metabolic Madness, we combine high-intensity metabolic training and strategic time under tension to help you burn fat, build lean muscle, and completely rev up your metabolism—all over the course of 8 transformative weeks.

Metabolic workouts use fast-paced, multi-joint movements with minimal rest to elevate your heart rate, increase calorie burn, and stimulate AMPK activity for improved metabolic function. The best part? Your body keeps working long after your workout ends, making every session count beyond the gym.

Alongside that, we use longer time under tension and shorter rest periods to increase intensity, challenge muscular endurance, and accelerate body recomposition. This approach helps reshape your physique and improve cardiovascular performance—without relying on the scale to measure progress.

Week 1-4:

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: Lower Body
Series: Hamstring / Glutes / Abs

Day 2: Upper Body
Series: Chest / Back

Day 3: Upper Body
Series: Arms / Shoulders / Abs

Day 4: Lower Body
Series: Quads

Day 5: Full Body / Abs
Series: Full Body

week 5-8:

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: Lower Body
Series: Hamstrings / Glutes / Abs

Day 2: Upper Body
Series: Chest / Back

Day 3: Upper Body
Series: Arms / Shoulders / Abs

Day 4: Lower Body
Series: Quads

Day 5: Full Body / Abs
Series: Full Body

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 women. Real Results.

Tahtyana J.

"I finally have the energy to play and keep up with my boys while also feeling mental clarity when it's time to focus on my studies."

Malina S.

"Sesh helped me regain my love for taking care of my body and prioritizing myself. It also taught me I CAN eat food and achieve my goals!"

Ana R.

"I've been struggling for almost 3 years with postpartum depression and for the first time I feel like I got my confidence back."

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.