Hailey's Most Popular Plan!
This is the foundation plan for women new to consistent strength training, or for any lifter who wants to come back to fundamentals and rebuild what the rest of the year is going to sit on. Nine weeks of programming aimed at the structures that quietly cap your progress when they are weak.
The work targets your feet, hips, shoulders, side-core, and grip. It evens out left-to-right and front-to-back asymmetries and improves the way your body moves under load. It is targeted programming, not general conditioning. Each 3-week block introduces fresh work, with new exercises and new methods, so the body keeps adapting and the plan stays interesting. Training also includes compound lifts throughout the three programs, ensuring that the major muscle groups do not regress as the smaller groups are given focus. You are not repeating the same training for two months. By the end, the body you bring into your next loading block is more symmetrical, more resilient, and ready to absorb heavier work.
Three full body strength days per week sit alongside two cardio sessions. The plan is built to be run once per training year, and most women come back to it every year for the same reason. This is the program women repeatedly call the program they never knew they needed.
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9 weeks total | 3 programs, 3 weeks each
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5 days/week: 3 Strength + 2 Cardio
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Workout length: 60 min (no alternate)
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Equipment: swiss ball, dumbbells, long and short resistance bands (bench recommended, not required)
Hailey's Most Popular Plan!
This is the intermediate version of the Foundation plan, for women who train consistently and are confident with the major compound lifts. It is the plan you run when your training is solid, but you can feel where the weakest links are holding you back — the small stabilizers, the grip, the side-core, the asymmetries you have learned to work around.
The programming targets those structures directly. It evens out left-to-right and front-to-back strength, improves the way your body moves under load, and raises your work capacity so that you can get more out of your future training blocks. It is targeted programming, not general conditioning. Each 3-week block introduces fresh work, and the methods shift as the body adapts across the nine weeks. You are not repeating the same training for two months. By the end, the body you bring into your next loading block is more symmetrical, more resilient, and ready to absorb heavier work without the energy leaks holding it back.
Three full body strength days per week sit alongside two cardio sessions. The plan is built to be run once per training year. Most women come back to it every year for the same reason. It is the plan women repeatedly call the plan they never knew they needed.
-
9 weeks total | 3 programs, 3 weeks each
-
5 days/week: 3 Strength + 2 Cardio
-
Workout length: 60 min (no alternate)
-
Equipment: swiss ball, dumbbells, long and short resistance bands (bench recommended, not required)
Hailey's Most Popular Plan!
This is the advanced version of the Foundation plan, for women with the strength base and technical control to lift heavy, and the awareness to know that heavy lifting alone is not addressing every gap. Nine weeks of programming aimed at the structures that cap your output and quietly raise your injury risk.
You'll need access to a TRX suspension trainer. It is integral to the programming in this plan, not a supplemental accessory.
The work targets foot, hip, shoulder, side-core, and grip stabilizers, then layers in left-to-right balance, coordination, endurance, and flexibility. Three 3-week programs work the body through different overload methods and different demands across the nine weeks. By the time you reach the end, the stabilizers are stronger, the asymmetries are closed, and the heavier loading you return to afterwards has a more durable body underneath it.
Three full body strength days per week sit alongside two mixed cardio sessions that combine Zone 2 (LISS) and HIIT. The weekly structure keeps your cardiovascular fitness building alongside the resilience work. This is the smartest plan in your training year, built to be run once per year.
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9 weeks total | 3 programs, 3 weeks each
-
5 days/week: 3 Strength + 2 Cardio
-
Workout length: 60 min (no alternate)
-
Equipment: TRX suspension trainer (required), swiss ball, dumbbells, long and short resistance bands, (bench recommended, not required). Barbell competence required.