This isn’t just a workout plan—it’s a coaching experience built for women who want to train smarter, feel stronger, and stay consistent. Whether you’re training at home or in the gym, you’ll get structured strength programming, expert guidance, and real accountability—delivered right inside the TrainHeroic app.
Stay on track with our intuitive app that helps you log sessions, set goals, and access your coach anytime, anywhere.
Training is designed to be flexible—but here’s the recommended equipment to get the most out of your workouts.
Dumbbells—the more variety the better (required)
Incline bench or a bench equivalent (required)
Long and small loop bands (required)
Barbell (optional)
Barbell plates (optional)
Wrist straps (optional)
Heel wedge (optional)
Consistency doesn’t come from motivation—it comes from systems that work. This program gives you the structure, flexibility, and support to stay on track—even when life gets busy. From expert-led programming to app-based tracking, everything is designed to help you train smarter.
These workouts are programmed through periodization and backed by science - no random workouts here. At DO Fitness we structure our training with intention using training periodization - a method which helps to optimize long-term results, break through plateaus and drive physical and muscular adaptations to enhance performance.
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No clunky spreadsheets or printouts. Everything lives inside the TrainHeroic app, where you can track your weights, watch demo videos, and message your coach—all in one place.
We’re not here for quick fixes. This program is built for real life—designed to help you build lasting habits, grow stronger over time, and feel proud of how you show up for yourself.
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At DO fitness we train in 2-6 week training blocks that move through different phases of training, such as: metabolic, hypertrophy and neurological training - with hypertrophy training being our bread and butter. Create a schedule that fits your lifestyle with 3-4x weight training sessions per week, plus we include 1 optional full body workout designed to push you cardiovascularly.
Equipment list (Required): Dumbbells (the more variety the better), Incline bench or a bench equivalent, long loop bands, small loop bands.
Equipment list (Optional): Barbell, barbell plates, heel wedges, wrist straps,
Missing a few items? No problem–I provide swaps for almost every exercise that requires minimal equipment.
Each workout takes about 45–60 minutes depending on your pace and rest times. You can move quicker on busy days or split workouts across two shorter sessions if needed. Flexibility is built in.
Absolutely! The program is scalable and beginner-friendly. You’ll have demo videos, guidance through every movement, and access to a private community (plus coaches) if you ever need support or feedback. Whether you're just starting or getting back into a routine, this program meets you where you are.
Life happens—and that’s okay. The program is designed to be flexible. You can always shift your schedule, repeat a workout, or simply pick up where you left off. Missing a day doesn’t mean starting over—it just means you’re human.
Yes! You can cancel your membership at any time—no hard feelings, no hoops to jump through. We want this to feel like a supportive commitment, not a contract you’re stuck in.
If you're looking for more personalized guidance beyond the membership, I also offer 1:1 nutrition coaching. This is perfect if you want deeper support around your goals, mindset, meal planning, or building sustainable habits that stick. You’ll get tailored feedback, accountability check-ins, and a plan that’s built entirely around you.
Learn more about 1:1 Coaching here →
