YOU vs. YOU
4 week program
Our very own Coach Shae designed this 4-week challenge to defeat the only person standing in your way: YOU! Expect 4 days each week of hypertrophy-based splits with an optional 5th day for core + cardio. Plus, with this program, you’ll gain access to our exclusive member community, our proprietary macro calculator and a handbook to kickstart your goals the right way.
4 Weeks
Duration
Hypertrophy
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
4 weeks where the only thing standing in the way of your goals is YOU!
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What's included:
The Programming
In You vs You, we combine hypertrophy training and rep progression to help you build strength, reshape your physique, and boost your confidence—all in just 4 focused weeks. With 4 hypertrophy-based workouts per week (plus an optional 5th day dedicated to core and cardio), this challenge is designed to push you past excuses and keep you consistent.
Hypertrophy training is at the heart of the program, using moderate weights, higher reps, and shorter rest periods to create metabolic stress—the key to stimulating lean muscle growth and achieving that sculpted look. By targeting progressive increases in effort and intensity, you’ll see your strength and endurance grow week after week.
Alongside that, we use rep progression to keep your body adapting. As you move through the 4 weeks, you’ll steadily push past plateaus while tracking your progress and building confidence in every session.
This program isn’t about competing with anyone else—it’s about showing up, putting in the work, and proving to yourself that you’re stronger than the excuses holding you back.
Week 1-4:
Watch for changes in the exercises starting week 3 of the program!
Day 1: Upper Body + Core
Focus: Back / Biceps / Core
Day 2: Lower Body
Focus: Quads / Calves
Day 3: Upper Body + Core
Focus: Shoulders / Triceps / Chest / Core
Day 4: Lower Body
Focus: Glutes / Hamstrings
Day 5: AMRAP Circuit
Focus: Core / Cardio
we’ll overcome it.
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Real Results
Real Results
Kristen L.
As a mom and RN, it’s so easy to pour into everyone else—my family, my patients—while neglecting my own health. I was burnt out, exhausted, and questioning why I felt this way when I had such a beautiful life. The truth was simple: movement, food, sleep, and community were missing, and I needed to get back to the basics.
Picking up this challenge was the accountability I needed. Even after a 12-hour shift, I committed to showing up for myself, because I knew discipline was the key. I’m more at peace, more confident, and more present in every part of my life. And this is just the beginning. I’m here for the long game—challenge after challenge—because this isn’t a sprint, it’s a marathon. SESH until the wheels fall off!
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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- Founder of Sesh Running Club
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