You already show up. Now give it a direction.
If you leave the gym unsure whether that session counted for anything, this plan is for you. Every workout has a job, every week has a progression and every exercise has a video, so the time you spend training adds up to something over eight weeks.
- 8 weeks
- 24 workouts
- 3 a week
- A video for every exercise
Ten lifetimes of free workouts.
There are more free workouts online than anyone could finish in ten lifetimes, and somehow that has made the gym harder to walk into. Too many choices, too many opinions, too many “best exercises for” lists that contradict each other. You don't lack information. You lack someone to say: this, this and this, in this order, and here's how to make it heavier next week.
“The only 5 glute exercises you'll ever need”1.2M views
VS“Stop doing these 5 glute exercises”980K views
“Lift heavy to get defined”640K views
VS“Light weights and high reps to tone”710K views
“Train every day if you want results”450K views
VS“Rest is where the results happen”520K views
This, this and this. In this order.
- 1Back squat, 3 × 8
- 2Romanian deadlift, 3 × 10
- 3Split squat, 3 × 10. Next week: one more rep.
A coach in your pocket.
Think of it as a coach in your pocket, minus the schedule juggling. You open the day's workout, watch the demo if you need one, follow the sets and reps, and log what you lifted. The plan handles the thinking (exercise choice, order, weekly progression) so you can save your focus for the bar in your hands.
Session 2: Lower body
- Back squat3 × 6–8
- Romanian deadlift3 × 8–10
- Bulgarian split squat3 × 8–10
- Hip thrust3 × 10–12
Romanian deadlift
Cue: push your hips back and keep the bar close to your legs.
50 kg
Romanian deadlift
Saved
Top of the range on every set. Next time: 52.5 kg.
What's inside
Open the program and everything is already in order: three workouts per week, exercise videos, swap options for busy gyms or missing equipment, and a simple tracker for what you lifted. There's gentler guidance for beginners and heavier progressions for women who are ready for more.
- Workouts
- 24 in total, three per week for eight weeks
- Videos
- A demonstration for every exercise
- Swaps
- Options for busy gyms and missing equipment
- Tracker
- A simple log for what you lifted
- Beginners
- Gentler guidance and easier options while a movement is new
- Ready for more
- Heavier progressions once the basics feel solid
A look inside a session
Five minutes of warm-up for hips, glutes and ankles, then squat, hinge and single-leg work. The target is written next to each exercise: one more rep than last week, or a small jump in weight if the top of the range felt smooth. Log your numbers, close the app, get on with your day.
The rule: top of the range felt smooth, add 2.5 kg. Otherwise, one more rep at the same weight.
| Exercise | Range | Last week | Top of range felt smooth? | Next target |
|---|
Try it: flip the answers and watch the targets change.
Sample session for illustration. Weights in kg.
Who it's for
This is for the woman who has a gym membership, a good pair of trainers and a sneaking suspicion she could be using both better. For people who like knowing the plan, who enjoy ticking things off, and who want their effort to show up somewhere other than the mirror.
What women say
“I've trained on and off for years, but this is the first time I've written down my weights and watched them go up. Seeing week 1 next to week 6 was a real moment.”
“Three days a week is what I can manage with two kids. It fit, and I never felt like I was cutting corners.”
Start with one week
Enter your email and we'll send the free 7-Day Starter Plan: a simple, beginner-friendly set of workouts that shows you how the method works. You'll also get the occasional short email with training tips, and you can unsubscribe whenever you like.
Training Notes
Strength training comes with a lot of noise. Training Notes cuts through it with clear, honest articles on form, progression, recovery and consistency, written for women who like reasons as well as instructions.
How to know if you're actually progressing
Weights, reps, form, how a session feels: four ways to measure improvement that have nothing to do with the scale.
ProgressProgressive overload, explained without the jargon
The one principle that makes strength training work, in plain language with a real example.
BasicsYour first week in the weights area
Where to stand, how to ask if someone is using a machine and what to do when you can't work out the seat.
BeginnersThe case for repeating workouts
Why doing the same session again is how you get better at it, and how to keep it interesting.
MethodRest days are part of the plan
What happens on days off, and how to spend them without guilt.
RecoveryWhat to do when your gym is packed
Five ways to keep a session going when the equipment you planned for is taken.
Gym lifeForm cues that actually help
Short mental cues for squats, hinges, presses and rows, and how to use them without overthinking.
FormMissed a workout? How to get back on track
Skip the make-up session. Here's a simpler way to pick up where you left off.
Consistency
The first articles are on the way. Get them by email as they come out.
Get Training Notes by emailStop guessing. Start training.
Everything you need (workouts, demos, alternatives, tracker) is ready. Pick your start date, open Session 1 and begin. Eight weeks from now you'll have the numbers to show what you did.
Consult a doctor before starting a new exercise program. Results vary.
Pick your start date
- Session 1
- Halfway, session 12
- Session 24, the numbers