The O.G.
8 week program
Jump into the program that started it all. This classic program is loved by members of every fitness level, but is especially great for beginners. Through a mix of metabolic training and rep progressions we’re going to help you build lean muscle and lose fat. Plus, with 40 days of complete programming for both home and gym you’ll never have to miss a sesh.
8 Weeks
Duration
Metabolic
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
Our first 8-week program: she's tested and timeless.
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What's included:
The Programming
In The O.G., we combine metabolic training and rep progressions to help you build lean muscle, burn fat, and establish a strong foundation for your fitness journey—all in just 40 days.
Metabolic workouts use high-intensity, multi-joint movements with minimal rest to raise your heart rate, torch calories, and boost your metabolism. The best part? You’ll keep burning calories long after your session ends. This style of training supports fat loss, enhances cardiovascular health, and helps you feel more energized every day.
Alongside that, we use rep progression to keep your body adapting. As you move through the program, you’ll gradually increase your rep volume—helping you build strength, track progress, and push past plateaus with confidence.
Week 1-2:
All eight weeks will follow the same split with three lower body, one upper body, and one arm day. We'll keep things fresh by switching up the exercises in weeks 3, 5, and 7!
Day 1: Lower Body
Focus: Legs / Glutes / Abs
Day 2: Arms
Focus: Biceps / Triceps / Shoulders
Day 3: Lower Body
Focus: Glute Focused
Day 4: Upper Body
Focus: Chest / Back / Abs
Day 5: Lower Body
Focus: Quad Focused
week 3-4:
All eight weeks will follow the same split with three lower body, one upper body, and one arm day. We'll keep things fresh by switching up the exercises in weeks 3, 5, and 7!
Day 1: Lower Body
Focus: Legs / Abs
Day 2: Arms
Focus: Biceps / Triceps / Shoulders
Day 3: Lower Body
Focus: Glute Focused
Day 4: Upper Body
Focus: Chest / Back / Abs
Day 5: Lower Body
Focus: Quad Focused
week 5-8:
All eight weeks will follow the same split with three lower body, one upper body, and one arm day. We'll keep things fresh by switching up the exercises in weeks 3, 5, and 7!
Day 1: Lower Body
Focus: Legs / Abs
Day 2: Arms
Focus: Biceps / Triceps / Shoulders
Day 3: Lower Body
Focus: Glute Focused
Day 4: Upper Body
Focus: Chest / Back
Day 5: Lower Body
Focus: Quad Focused / Abs
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.
70 lb transformation rooted in sustainable change- Specializing in strength training, nutrition, and nervous system support
- Helping women feel better and stop starting over
- Root-cause detective
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