SEPTEMBER STRONG

Build strength. Build muscle. Get back into your routine.

Summer was fun.

Vacations. Patios. Weekends away. Later nights. Training when you could fit it in.

But now it’s time to get back into a routine.

September Strong is a 6-week progressive strength program designed to help you rebuild consistency, get stronger, build muscle, and head into fall feeling your absolute best.

No extremes.
No “fall shred.”
No trying to undo everything you did this summer.

We’re getting back to training with intention, progressively lifting heavier, and seeing just how strong you can become in six weeks.

Because you don’t need to start over.

You just need to start showing up again.

THIS PROGRAM IS FOR YOU IF:

✔️ You’re ready to get back into a consistent training routine after summer

✔️ You want to get stronger and build lean muscle

✔️ You’re tired of walking into the gym and guessing what to do

✔️ You want a structured program that progresses every week

✔️ You want accountability to keep you showing up

✔️ You want to feel confident walking into the gym knowing exactly what you're doing

✔️ You want to train for what your body can DO, not just how it looks

WHAT YOU GET

✔️ 6-Week Progressive Strength Program

Three structured strength workouts per week:

DAY 1 — LOWER BODY STRENGTH
Squat-focused lower body training

DAY 2 — UPPER BODY STRENGTH
Bench press + upper-body strength

DAY 3 — FULL BODY POWER
Deadlift + explosive, athletic full-body training

PLUS:

DAY 4 — OPTIONAL ABS + ARMS 💪

Because getting stronger and wanting nice arms can coexist.

Our main lifts will center around:

→ Squat
→ Bench Press
→ Deadlift

But this block has a twist.

We'll build higher-rep strength on the squat and bench while progressively working toward heavier deadlifts throughout the six weeks.

You'll know exactly what you're working toward every single week.

And in Week 6?

🔥 REP PR WEEK.

Let's see what six weeks of consistent training can do.

✔️ Home OR Gym Options

Train wherever works for you.

Dumbbell and kettlebell substitutions are included so you can still follow the program even if you don't have access to a barbell or full gym.

✔️ Live Saturday Coaching Classes

Every Saturday at 10:30 AM EST, we'll train together, work on technique, answer questions, troubleshoot your lifts, and keep you accountable.

Can't make it live?

✔️ Every session is recorded so you can catch up anytime.

✔️ Accountability + Community

You aren't doing this alone.

You'll get:

✔️ Weekly check-ins
✔️ Form feedback
✔️ Direct coaching from me
✔️ Technique support
✔️ An incredible community of women getting stronger alongside you

✔️ Habit Coaching

Training is only part of getting stronger.

Throughout the six weeks we'll continue focusing on the habits that actually move the needle:

→ Protein
→ Daily movement + steps
→ Sleep + recovery
→ Hydration
→ Consistency

We're not chasing perfection.

We're building habits you can actually maintain.

PROGRAM DETAILS

📅 September Strong: September 14 – October 24

⏱️ Duration: 6 Weeks

🏋️‍♀️ 3 Strength Workouts Per Week

💪 + 1 Optional Abs & Arms Workout

📍 Delivered through the app / Google Sheets with complete video demonstrations for every exercise.

🎥 Live Saturday Coaching Classes: 10:30 AM EST

• September 19

• September 26

• October 3

• October 10

• October 17

• October 24

WHAT MAKES SEPTEMBER STRONG DIFFERENT?

This isn't a detox from summer.

This isn't punishment for what you ate or drank.

And this definitely isn't about trying to burn as many calories as possible.

We're training for strength.

We're squatting.

We're benching.

We're deadlifting.

We're building muscle.

We're developing power.

And we're progressively asking your body to do more than it could the week before.

Because confidence isn't built by making yourself smaller.

It's built by discovering how strong you're capable of becoming.

RESULTS YOU CAN EXPECT

✔️ Increased strength in your squat, bench press + deadlift

✔️ More muscle and definition

✔️ Improved power + athleticism

✔️ Better structure and consistency

✔️ More confidence with heavier weights

✔️ Improved technique in your main lifts

✔️ A sustainable training routine heading into fall

✔️ The confidence that comes from watching yourself get stronger week after week

LET'S GET STRONG THIS SEPTEMBER. 🍂💪

Summer is over.

You don't need to “make up” for it.

You don't need to slash your calories.

You don't need to train seven days a week.

You just need a plan.

Three intentional workouts.
Six weeks.
Progressive overload.
And a community keeping you accountable.

We start September 14th.

Spots are limited.

Let's see how strong you can get by October 24th. 🔥