Progress Over Perfection
8 week program
Progressive overload style training is the foundation of our strength training plans. This program meets you where you are at any fitness level which is great for beginners. Make sure to utilize our weight and rep tracker to gradually increase the weights, resistance or intensity of your workouts throughout these 8 weeks to see ultimate results. Combine this program with our personalized macro recommendations and you’ll be set up for success.
8 Weeks
Duration
Metabolic
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
Progressive overload through rep progressions = incredible results.
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What's included:
The Programming
With Progress Over Perfection, we’ve designed an approachable, 8-week training plan that helps you focus on what really matters—showing up and getting stronger. You’ll train 5 days per week using short, efficient workouts that combine rep progression and metabolic training to help you build strength, improve endurance, and burn fat—without spending hours in the gym.
Each session uses targeted movement patterns and smart rep progressions to help you gradually lift heavier, push harder, and feel more confident in your body. This program is perfect for beginners or anyone restarting their routine, and comes with tools like rep and weight tracking plus personalized macro guidance to keep you on track.
Week 1-2:
Exercises will be rotating out every two weeks of this challenge. Most of the program will have three upper body and two lower body days, except for weeks 5 and 6 which will focus on two lower body, two upper body, and one upper + lower body days. Exercises change in weeks 3, 5, and 7!
Day 1: Upper Body
Series: Back / Biceps / Abs
Day 2: Lower Body
Series: Quads / Calves
Day 3: Upper Body
Series: Chest / Shoulders / Triceps
Day 4: Lower Body
Series: Glutes / Hamstrings
Day 5: Upper Body
Series: Arms / Abs
week 3-4:
Exercises will be rotating out every two weeks of this challenge. Most of the program will have three upper body and two lower body days, except for weeks 5 and 6 which will focus on two lower body, two upper body, and one upper + lower body days. Exercises change in weeks 3, 5, and 7!
Day 1: Lower Body
Series: Quads / Calves
Day 2: Upper Body
Series: Back / Biceps
Day 3: Lower Body
Series: Glutes / Hams
Day 4: Upper Body
Series: Glutes / Hamstrings
Day 5: Upper Body
Series: Arms / Abs
week 5-6:
Exercises will be rotating out every two weeks of this challenge. Most of the program will have three upper body and two lower body days, except for weeks 5 and 6 which will focus on two lower body, two upper body, and one upper + lower body days. Exercises change in weeks 3, 5, and 7!
Day 1: Lower Body
Series: Glutes / Hamstrings
Day 2: Upper Body
Series: Back / Chest
Day 3: Lower Body
Series: Quads / Calves
Day 4: Upper Body
Series: Arms / Abs
Day 5: Upper / Lower
Series: Shoulders / Glutes
week 7-8:
Exercises will be rotating out every two weeks of this challenge. Most of the program will have three upper body and two lower body days, except for weeks 5 and 6 which will focus on two lower body, two upper body, and one upper + lower body days. Exercises change in weeks 3, 5, and 7!
Day 1: Upper Body
Series: Back / Biceps
Day 2: Upper Body
Series: Quads / Calves
Day 3: Upper Body
Series: Chest / Shoulders
Day 4: Lower Body
Series: Glutes / Hamstrings
Day 5: Upper Body
Series: Shoulders / Biceps / Triceps
Real women. Real Results.
we’ll overcome it.
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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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