This is for the gal who already knows how to lift, is comfortable trying new movements and understands a basic strength progression.

The weekly rhythm is:

• Monday: lift

• Tuesday: lift

• Wednesday: run (or whatever “cardio” you choose!)

• Thursday: lift

• Friday: lift

• Saturday: 45-60 minutes, you choose!

• Sunday: rest

This is an intermediate program. The goal of this program is to provide consistency, simple barbell movements and running progressions. This membership requires that you have access to a barbell, a variety of plates, a squat rack, dumbbells, kettlebells, bands and a pull up bar. I do NOT include Olympic Weightlifting movements (Snatch and Clean + Jerk) in this intermediate program. Check out my Amazon home gym favorites here!

Along with the TrainHeroic workout membership, you will have access to monthly group 30-minute Zoom calls with Kelsee and “The Crunchy Company” member site with the exclusive animal-based nutrition information library.

Login information for your program, exercise waiver, and TrainHeroic access code can be found in your purchase confirmation email.