MEMBERSHIP WORKOUT PLANS | Hailey Happens Fitness

MEMBERSHIP
WORKOUT PLANS

Welcome to the Fit Happens Membership hub, your one-stop spot for every workout plan included. From quick, equipment-free burners to progressive strength programs, each plan is designed to meet you where you are, keep things fresh, and move you steadily toward your goals. Scan the lineup, choose your path, and let’s make every session count, because when fitness fits your life, results happen.

FIND THE PLAN FOR YOU!

Strong Happens Anchor

Beginner 1.1 Home

Strong Happens Beginner 1.1 is a 12-week, three-day-a-week home strength plan that refreshes every two weeks. All you need are a few dumbbells, ankle weights, and short + long bands. It’s designed to ease you back into lifting while laying the foundation for more advanced programs, finish stronger and ready for what’s next.

3 days per week (Full Body Strength)
Hypertrophy rep ranges
Average workout time: 60 mins
12 weeks total

Intermediate 1.0 Home or Gym

Strong Happens Intermediate is a 12-week plan built for lifters with roughly 6–12 months of experience. Each week pairs three barbell-focused (dumbbell-friendly) strength sessions with two cardio days, expanding your work capacity so you can move more weight and feel fitter. Train at home or in the gym, arrive injury-free and comfortable with lower-rep work, and leave ready for the next level.

5 days per week (3 Strength/2 Cardio)
Hypertrophy and Max Strength training blocks
Average workout time: 60 mins
12 weeks total

Intermediate 2.0 Gym

Strong Happens 2.0 Intermediate is a 12-week, four-day strength plan that unveils fresh overload techniques every three weeks to keep muscle gains and PRs coming. Built for women with 12-plus months of barbell experience and no current injuries, it leans into lower-rep work, sharpens your skills, and leaves you noticeably stronger by week 12.

4 days per week (4 Strength - 2 upper/2 lower)
Hypertrophy and Max Strength training blocks
Average workout time: 60 mins
12 weeks total

Advanced 1.0 Gym

Strong Happens Advanced 1.0 is a 12-week, four-day strength plan for seasoned lifters chasing fresh PRs. Time-tested overload methods hit every muscle group evenly, pushing you to handle heavier loads while sharpening barbell- and machine-based skills. Train in any well-equipped gym (dumbbells, cables, leg press, extensions/curls, bands). Arrive with 18+ months of progressive lifting, no injuries, and confidence in low-rep work, leave with a noticeably stronger, well-balanced physique.

4 days per week (4 Strength - 2 upper/2 lower)
Hypertrophy and Max Strength training blocks
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Advanced 2.0 Gym

Strong Happens 2.0 Advanced is a 12-week, four-day gym plan for women with roughly 12–18 months of barbell work under their belts. Upper/lower splits refresh every three weeks with fresh overload tactics, pushing heavy loads, new PRs, and serious muscle gains. Arrive injury-free and ready to lift big, whether or not you’ve completed 1.0, this program brings the heat.

4 days per week (4 Strength - 2 upper/2 lower)
Hypertrophy and Max Strength training blocks
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Advanced 3.0 Gym

Strong Happens 3.0 Gym is a 12-week, four-day strength plan built for seasoned lifters with 2+ years under the bar. Each 60-minute session leverages fresh overload tactics every three weeks to blast past plateaus and spark new muscle growth. While it follows 1.0 and 2.0, you can jump in anytime, just come injury-free, confident with heavy loads, and ready to level up.

4 days per week (4 Strength - 2 upper/2 lower)
Hypertrophy and Max Strength training blocks
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Advanced 4.0 Gym

Strong Happens 4.0 crowns the advanced series with twelve weeks of focused muscle and strength work. Train four days a week, cycling fresh overload techniques every three weeks to challenge every compound lift. Ideal for women with two or more years of barbell experience and no injuries, this gym-based program drives serious gains and big PRs.

4 days per week (4 Strength - 2 upper/2 lower)
Hypertrophy and Max Strength training blocks
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Beginner 1.0 Home or Gym

Foundation Happens is an eight-week plan that fortifies your base with three strength sessions and two cardio days each week, refreshing every two weeks. By boosting work capacity, evening out muscle imbalances, and closing energy leaks, it lowers injury risk and elevates year-round performance. Loved by lifters from beginners to advanced, it’s “the program you never knew you needed,” and it works equally well at home or in the gym with exercise swaps provided.

5 days per week (3 Strength/2 Cardio)
Average workout time: 60 mins
9 weeks total
Included pre-recorded educational webinar + Q/A session

Intermediate 1.0 Home or Gym

Foundation Happens Intermediate is an eight-week plan featuring three strength sessions and two cardio days per week, with fresh blocks every two weeks. It lifts work capacity, corrects muscular imbalances, and seals energy leaks to lower injury risk and boost performance all year. Suitable for every level, it can be run at home or in the gym with exercise swaps provided—no wonder lifters call it “the program they never knew they needed.”

5 days per week (3 Strength/2 Cardio)
Average workout time: 60 mins
9 weeks total
Included pre-recorded educational webinar + Q/A session

Advanced 1.0 Home or Gym

Foundation Happens Advanced 1.0 is an eight-week block for intermediate to advanced lifters who want to eliminate weak links and elevate performance. Targeted work for foot, hip, shoulder, side-core, and grip stabilizers builds symmetry while boosting work capacity, limb balance, coordination, endurance, flexibility, and strength. Run it once per training year with a barbell and suspension trainer at hand, and finish stronger, more resilient, and ready for heavier loads.

5 days per week (3 full body days/2 mixed cardio days)
Average workout time: 60 mins
9 weeks total
Included pre-recorded educational webinar + Q/A session

Beginner 1.0 Home or Gym

Physique 1.0 Beginner is a three-day full-body plan, with an optional accessory day, for newcomers who already handle dumbbells comfortably. Circuits and agonist supersets deliver the overload, and every four weeks the programming refreshes to keep progress steady whether you train at home or in the gym.

3-4 days per week, full body with optional accessory day
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Intermediate 1.0 Home or Gym

Physique 1.0 Intermediate is 3-4 full body days per week that includes max strength, descending rep schemes with antagonist (opposing muscles) supersets with rapid succession, and agonist (same muscle group) supersets with contrast speed (slow eccentric and fast concentric movement) and minimal rest.

3-4 days per week, full body with optional accessory day
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Advanced 1.0 Gym

Physique 1.0 is a four-day gym plan for intermediate to advanced lifters refining barbell technique. Each week delivers two upper-body and two lower-body sessions that feature Alternating Antagonist Supersets, Pyramid Overload, and Pre-exhaust Agonist Supersets, finishing with classic hypertrophy work. Programming refreshes every four weeks to keep gains coming. Arrive with 12–18 months of progressive strength training, no injuries, and confidence under heavy loads, and leave with balanced muscle and new personal records.

4 days per week, 2 upper/2 lower strength splits
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Advanced 2.0 Gym

Physique 2.0 is a 12-week, four-day gym plan that challenges advanced lifters with contrast loading, trisets, and descending drop sets. Each 60-minute session, two upper and two lower, introduces a fresh overload method every four weeks, pairing max-strength work with hypertrophy finishers. Show up injury-free with 12–18 months of progressive lifting and confidence under heavy loads, and leave leaner, stronger, and ready to shatter new PRs.

4 days per week, 2 upper/2 lower strength splits
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Advanced 3.0 Gym

Physique 3.0 is a 12-week, four-day gym plan for advanced lifters. Wave loading, post-exhaust supersets, 21s, and ascending drop sets with 1¼-rep work target max strength and hypertrophy. Each 60-minute session, two upper and two lower, introduces a new overload method every four weeks. Arrive injury-free with at least 18 months of progressive lifting and confidence under heavy loads, and finish leaner, stronger, and ready to celebrate fresh PRs.

4 days per week, 2 upper/2 lower strength splits
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Advanced 4.0 Gym

Physique 4.0 crowns the Advanced Collection with twelve weeks of escalating intensity. For the first eight weeks you lift four days per week: two upper and two lower. The final month adds a third lower body day for a five day split that sparks fresh muscle and strength gains. This is the exact program Hailey ran in 2023, packed with advanced overload methods to break plateaus and push you past your genetic ceiling. Arrive injury free with at least eighteen months of progressive lifting and confidence under heavy loads, and finish stronger, leaner, and ready to redefine your limits.

4 days per week, 2 upper/2 lower strength splits
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Beginner 1.0 Home or Gym

Train at home in 30 – 45 minutes a day. This five-day plan delivers three dumbbell strength sessions and two cardio workouts that build muscle and endurance without long hours. Perfect for busy women and travel friendly, it requires only dumbbells, long and short bands, a Swiss ball, and a step or bench.

5 days per week (3 Strength/2 HIIT)
Average workout time: 30-40 mins
8 weeks total

Intermediate 1.0 Home

Get strong at home in just 30 to 40 minutes a day. This five-day plan delivers three dumbbell strength sessions and two high-intensity interval workouts to build muscle and cardio fitness with minimal time. Ideal for busy women and travel friendly, it needs only dumbbells, long and short bands, and a step or bench.

5 days per week (3 Strength/2 HIIT)
Average workout time: 30-40 mins
8 weeks total

Intermediate 1.0 Gym

Short on time? This eight-week plan delivers results in just 30 to 40 minutes a day. Train five days per week with three strength sessions and two high-intensity cardio workouts that build muscle and endurance fast. Perfect for busy women, it fits any gym with a cable column, barbell or dumbbells, leg extension or curl station, and leg press. Get in, work hard, and move on with your day while keeping your gains on track.

5 days per week (3 Strength/2 HIIT)
Average workout time: 30-40 mins
8 weeks total

Intermediate 1.0 Home or Gym

Performance Happens is a 12-week companion for runners, cyclists, hikers, and triathletes who want to stay injury free and improve performance through targeted strength work. Each week delivers two full-body sessions with a lower-body focus, an optional third day for extra core and upper-body training, and a flexible mobility day you can slot in as needed. Workouts refresh every three weeks to keep progress steady and motivation high.

3 days per week (2 Strength/1 Core/Mobility)
Average workout time: 60 mins
12 weeks total

All Levels 1.0 Home or Gym

Abs Happen is an 8-week core plan that builds a strong trunk by training abs, back, and glutes. Complete three workouts each week plus an optional bonus session focused on back and glutes. Every workout lasts just 10 to 15 minutes and slots easily before or after your regular strength or cardio routine. Enjoy powerful results with minimal time.

4 workouts per week
Average workout time: 10-15 mins
8 weeks total

Beginner 1.0 Home

Suspension Happens Beginner is a 12-week plan for newcomers, athletes returning from injury, or anyone who prefers a gentler pace. Train three times each week with an optional bonus day to reinforce movement patterns while improving mobility, balance, and strength. Workouts revolve around the TRX, with light dumbbells and an exercise ball as optional props. Accessible yet challenging, this program builds a solid foundation for more advanced training.

4 days per week
Average workout time: 50-60 mins
12 weeks

Intermediate 1.0 Home

Suspension Happens Intermediate is a 12-week TRX plan of 50 to 60 minute sessions that tighten rest periods and introduce tougher moves for a major fitness jump. Expect stronger single-side power, sharper balance, and a serious calorie burn while you push past plateaus. Step up with Suspension Happens 2.0 and watch your strength soar.

4 days per week
Average workout time: 50-60 mins
12 weeks

All Levels TRX Follow Along Home

Enjoy these throwback follow-along videos Hailey filmed during lockdown; they are perfect for travel because all you need is your suspension trainer for a full week of workouts, and as a FLEX plan you can drop each session onto your calendar whenever you like.

All Levels 1.0 Home

A series of 10 yoga classes designed to help you move better and recover quicker all in 30 minutes.

Intermediate 1.0 Gym

This plan provides extra specific upper body strength workouts to help assist you with achieving your first pull up/chin up. You can pair this plan with any other Hailey Happens Fitness Plan.

3 Days Per Week / Add-on
~15 Min Average Workout Time
No Cardio / Increases Strength

Beginner 1.0 Home or Gym

Agility Happens involves the two greatest bone builders: heavy strength training with absolute power. We begin each 4-week program with some preliminary jumping drills to prepare the body safely for the force we will be requiring it to do. This workout plan consists of 3 days a week and can be done at home or in the gym for beginner lifters that are comfortable with no current injuries. New programming is introduced every FOUR weeks.

3 full body sessions per week
Average workout time: 45-60 mins
12 weeks total

Intermediate 1.0 Home or Gym

Agility Happens 1.0 Intermediate is a 12-week plan that pairs heavy strength work with absolute power training. Each three-week block opens with jump drills to prepare your joints, then shifts to bone-building lifts that boost explosiveness. Work out at home or in the gym, enjoy fresh programming every four weeks, and finish stronger, more agile, and ready for heavier loads. Ideal for lifters with 12 to 18 months of progressive strength experience and no current injuries.

3 full body sessions per week
Average workout time: 45-60 mins
12 weeks total

Advanced 1.0 Gym

Agility Happens Advanced 1.0 is a 12-week gym plan that blends heavy low-rep barbell work with explosive jumps to maximize strength and power. Train four days per week, loading bone and connective tissue through strength and compressive forces for rapid adaptation. The program suits lifters with 18 to 24 months of advanced training, solid barbell skills, and no current injuries. Finish stronger, faster, and more resilient.

4 split body sessions per week
Average workout time: 45-60 mins
12 weeks total

All Levels 1.0 Home or Gym

Shoulders Happen is an eight-week plan that sculpts defined delts while fortifying stabilizers such as the rotator cuff, rhomboids, and mid- and lower-traps to curb upper-trap dominance. Add it to any Hailey Happens program for balanced, resilient shoulders and a stronger upper body.

Duration: 8 weeks
Days per week: 3
Time per workout: 10-12 minutes per session

All Levels 1.0 Home or Gym

Mobility Happens is an eight-week program that builds the foundation for long-term fitness. Two sessions per week blend self-myofascial release, passive and active stretching, and full-range movement drills to expand mobility, flexibility, and joint control. Exercises start simple and progress in complexity, reducing injury risk and preparing your body for safe, effective strength training.

2 days per week
Average workout time: 10-15 mins
8 weeks

Beginner 1.0 Home or Gym

This 12 week program will take you from body weight to introduction of the barbell in 12 weeks. It offers three strength training days per week with new programming introduced every three weeks. With instructional videos explaining the correct movements and potential errors, you will be armed with the knowledge you need to get strong and stay safe in the gym.

3 days per week (3 Total Body Strength)
Express Length (30-40 Min) and Standard Length (60 Min) Workouts
12 weeks total

Intermediate 1.0 Gym

Learn to Lift 1.0 Intermediate is a continuation of the original Learn to Lift program educating the lifter with the next 12 weeks of strength training introducing the Barbell Deadlift, Barbell Good Morning, and the Barbell Overhead press. This is a gym based only program designed to continue the females lifting journey with 3 strength training days and new programming beginning every three weeks.

3 days per week (3 Total Body Strength)
Average workout time: 60 mins
12 weeks total

All Levels 1.0 Home or Gym

Travel Happens is a flexible workout plan designed for individuals on the go, offering full body strength training with minimal equipment (dumbbells, swiss ball, bench, and resistance bands). Perfect for travelers looking to stay active, this plan allows you to pick and choose workouts based on your schedule and fitness level, rather than following a set order.

All Levels 1.0 Home or Gym

The HIIT & SIT workouts are flexible and designed to fit your schedule, preferences, and fitness level. This plan offers multiple HIIT and SIT workouts that are strictly cardio based designed to be used in conjunction with another plan that does not have cardio such as Physique Happens or Strong Happens. Don't have any cardio equipment? No problem! These workouts can be done right at home using your sidewalk, stairs, or even a pool.

Intermediate/Advanced 1.0 Home+ or Gym

Recovery Happens 1.0 Intermediate/Advanced is a flexible four-week deload plan you can run for one to four weeks between demanding training cycles, during stressful life periods, or after a calorie deficit; it lowers load and volume so your body and mind can recharge, adapt, and avoid overtraining. In each session lift about 60 percent of your usual weight or finish every set with four to five reps in reserve, and if you prefer you can swap in a complete rest week while traveling. Benefits include faster recovery, easier plateau-busting, and a reduced risk of overuse injury. If the lighter first week of a new program is not enough, insert this plan for extra recovery whenever needed.

Beginner 1.0 Home or Gym

Cardio Happens 1.0 Beginner is a 12-week cardio training plan designed to build your aerobic base and overall work capacity, helping you lift heavier, recover faster, and become fitter over time. This plan focuses primarily on LISS (Zone 2) cardio sessions before gradually introducing interval training to ensure you’re fully prepared for higher-intensity work in future programs. It’s a great option for gym or home use and is ideal for individuals looking to strengthen their cardiovascular fitness.

Intermediate 1.0 Home or Gym

Cardio Happens 1.0 Intermediate is a 12-week, power-based cardio training plan designed to improve endurance, power, and cardiovascular fitness. Each week features three workouts: Fast Start Intervals, Variable Power Intervals, and a LISS or Zone 2 session. This program requires access to a cardio machine that displays watts, such as a bike, rower, or treadmill with power metrics. Because this plan involves high-intensity interval training, all participants must have medical clearance from their healthcare provider before beginning.

Advanced 1.0 Home or Gym

Cardio Happens 1.0 Advanced is a 12-week, power-based cardio training plan designed to improve endurance and power output in trained individuals. Each week features three different types of cardio sessions: Fast Start Intervals, Variable Power Intervals, and a LISS or Zone 2 workout. This plan requires access to a cardio machine that displays watts, such as a bike, rower, or treadmill with power metrics. Because this program includes high-intensity training protocols, all participants must have medical clearance from their healthcare provider before beginning.