Trans4mation
8 week program
Ready 4 a happier, healthier, and stronger you? Unlock your potential and become the strongest version of yourself in just 4 training sessions a week in our 8-week program, Trans4mation.
Transform your body and mind with professional programming, personalized nutrition guidance, a comprehensive handbook, and more all in the palm of your hand in our app! Tailored to suit your lifestyle and goals, this program is designed to elevate both your physical and mental fitness with a combination of metabolic and hypertrophy training styles. Need that extra bump of accountability and support? Join our community full of thousands of women who can provide that extra kick to help you meet your goals or answer any questions you may have. Embark on the path to a better, stronger you. Choose our 4-day strength training program to kickstart your trans4mation today!
8 Weeks
Duration
Metabolic
Training Style
4 Days
Workouts Per Week
60 min
Time Per Workout
This 4-sessions per week program will kickstart your transformation and unlock your potential.
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What's included:
The Programming
In Trans4mation, we combine hypertrophy and metabolic training to help you build lean muscle, burn fat, and transform your physique—all in just 8 focused weeks. With 4 workouts per week, this program is designed to fit your lifestyle while keeping you consistent, challenged, and moving closer to your goals.
Hypertrophy training uses moderate weights, higher reps, and shorter rest periods to create metabolic stress—the key to stimulating muscle growth and achieving a more defined look. As you progress, intensity increases gradually to ensure you continue to push past plateaus and see results.
Metabolic training layers in high-intensity, multi-joint movements that boost your heart rate, torch calories, and fire up your metabolism long after each workout ends. This style promotes fat loss, cardiovascular fitness, and overall metabolic efficiency, leaving you stronger, leaner, and more energized.
Together, these methods make Trans4mation a dynamic and results-driven program. Each week, you’ll track your progress, grow in strength and confidence, and take steps toward becoming the strongest version of yourself.
Week 1-8:
We'll be bringing something new to you every week. Weeks 1 and 3, 2 and 6, 4 and 8, and 5 and 7 will match in exercises, but your rest, sets, and reps will change weekly to keep it fresh.
Day 1: Full Body + Core
Focus: Hamstrings / Glutes / Delts / Biceps / Back / Chest / Abs
Day 2: Lower Body
Focus: Hamstrings / Glutes / Calves
Day 3: Full Body + Core
Focus: Quads / Glutes / Back / Biceps / Chest / Abs
Day 4: Upper Body
Focus: Delts / Chest / Back / Biceps / Triceps
we’ll overcome it.
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Real women. Real 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
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.
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