Sesh Foundations
6-week program
Build full-body definition, boost energy, burn fat, and stay consistent even on your busiest weeks. Gain strength, build momentum, and prove to yourself that you can do this! Ready to see yourself in 4 weeks?
4 Weeks
Duration
Hypertrophy + Metabolic
Training Style
4 Days
Workouts Per Week
45 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
In Sesh Foundations, we combine hypertrophy and metabolic training to help you build strength, burn fat, and boost your metabolism—all in just 4 focused weeks. Each week follows a balanced structure with just 4 workouts that hit all major muscle groups. You'll rotate between upper and lower body strength days, with added core work.
Week 1: Form & Confidence
Exact muscle focus and core work will shift slightly each week to enhance your training and recovery.
Day 1: Upper Body + Core
Focus: Back / Biceps / Core
Day 2: Lower Body
Focus: Glutes / Hamstrings / Quads / Calves
Day 3: Upper Body + Core
Focus: Shoulders / Chest / Arms / Core
Day 4: Lower Body
Focus: Glutes / Hamstrings / Quads / Calves
Week 2: Control & Consistency
Exact muscle focus and core work will shift slightly each week to enhance your training and recovery.
Day 1: Upper Body + Core
Focus: Back / Biceps / Core
Day 2: Lower Body
Focus: Glutes / Hamstrings / Quads / Calves
Day 3: Upper Body + Core
Focus: Shoulders / Chest / Arms / Core
Day 4: Lower Body
Focus: Glutes / Hamstrings / Quads / Calves
Week 3: Challenge & Variety
Exact muscle focus and core work will shift slightly each week to enhance your training and recovery.
Day 1: Upper Body + Core
Focus: Back / Biceps / Core
Day 2: Lower Body
Focus: Glutes / Hamstrings / Quads / Calves
Day 3: Upper Body + Core
Focus: Shoulders / Chest / Arms / Core
Day 4: Lower Body
Focus: Glutes / Hamstrings / Quads / Calves
Week 4: Strength & Progress
Exact muscle focus and core work will shift slightly each week to enhance your training and recovery.
Day 1: Upper Body + Core
Focus: Back / Biceps / Core
Day 2: Lower Body
Focus: Glutes / Hamstrings / Quads / Calves
Day 3: Upper Body + Core
Focus: Shoulders / Chest / Arms / Core
Day 4: Lower Body
Focus: Glutes / Hamstrings / Quads / Calves
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.
Lost 70lbs: From Binge Eating to Freedom- Lover of the Chiefs
- Caffeinated Boy Mom, Fueled by Iced Coffee
- Founder of Sesh Running Club
FREQUENTLY ASKED QUESTIONS
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