Strength & Sculpt
8-week program
No more empty resolutions—this program is designed to bring real results that actually last. With gym and home workouts, guided nutrition, and support at every step, we make it easy to commit—and even easier to succeed--for less than $12.50 a week!
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8 Weeks
Duration
Hypertrophy + Metabolic Finishers
Training Style
5 Days
Workouts Per Week
60+ min
Duration
Will there actually be a new you this time?
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What's included:
The Programming
This brand-new, unique program combines hypertrophy-based muscle-building workouts with metabolism-boosting, high-intensity finishers (ahem…Strength & Sculpt…). The first half of each workout session focuses on structured strength builds, while the second half ramps up with metabolic-style movements to increase calorie burn and enhance definition.
We’re training the upper body 2 times per week while hitting the lower body 3 times per week, with each session focused on either pushing or pulling. We will be heavy in supersets throughout the entire challenge. You can expect it to take 60-75 mins to complete when sets, reps, and rests are followed correctly.
Although exercises will change every other week to keep things fresh, each week will have the same focus:
5-Day Split:
Day 1: Lower Body (Pull)
Day 2: Upper Body (Pull)
Day 3: Lower Body (Push)
Day 4: Upper Body (Push)
Day 5: Lower Body (Push)
Weeks 1-4: High-rep, muscle-building sessions with an emphasis on foundational strength.
Weeks 1-4 will be a higher-rep scheme that progresses itself in reps and sets.
The rep scheme goal here will be more muscle-building centric in combination with metabolic work in order to elevate heart rates and start that metabolic burn.
The first 4 weeks, volume is higher, but intensity is lower. The goal is to build up a foundation of strength as we build momentum into the second half of the challenge.
Weeks 5-8: Low-rep, high-intensity strength work with metabolic finishers
Weeks 5-8 will be a low-rep scheme that progresses itself in reps and sets.
For the last 4 weeks of the challenge we’re looking at more strength-centric in the front half of every workout with metabolic style finishers.
Intensity will climb in the last 4 weeks, while volume will come down slightly to help the challengers adapt. Metabolic finishers will leave you sweating, and ensure your macro & nutrient needs are adequately accounted for.
Muscle Group Focuses
Weeks 1, 3, 5, 7
Day 1: Glutes / Hamstrings / Core
Day 2: Back / Biceps / Core
Day 3: Quads / Glutes
Day 4: Chest / Shoulders / Triceps
Day 5: Hamstrings / Quads / Glutes / Calves / Core
Weeks 2, 4, 6, 8
Day 1: Glutes / Hamstrings
Day 2: Back / Biceps / Core
Day 3: Quads / Glutes
Day 4: Chest / Shoulders / Triceps / Core
Day 5: Glutes / Quads / Calves / Core
we’ll overcome it.
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Real Results
Real Results
Caity F.
"Sesh really kickstarted my love for the gym and I had no idea where to begin when I started. Having these challenges and a supportive community really helped my confidence, so I thank Sesh for that.
I'm now looking into becoming a CPT and a CNC. I have truly fallen in love with the gym, good food, and seeing what our bodies are capable of. It's pretty amazing! I want to help women feel just as confident while also being healthy.
I always feel my best when I stay active in the gym, which in turn, makes me feel happiest in all other aspects. Plus, I think it sets a great example for 4 children."
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.
Pre & post-natal specialist- Loves the Chiefs
- Certified nutrition coach
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