BEGINNER SPLITS
4 weeks // 4 days a week
A great way to learn fundamental movements, this program ticks all the boxes! You won’t have to worry about your training split or making sure you’re hitting EVERY muscle group. Perfect for those familiar with the gym and lifting, or those trying to get back into a regular lifting routine!
This program incorporates barbells, dumbbells and machines. If you are a true newbie to the gym and lifting and have never lifted before, please start with the At-Home dumbbell only program, then progress to this program. If you have some kind of gym/lifting experience, this is the perfect place to start.
split schedule:
- Barbells
- Dumbbells
- Cables
- Machines
equipment:
- 2X Upper: Push/Pull
- 2X Lower: Legs/Glutes
- 3X Rest Days
length
difficulty
all programs available on the app.
JOIN NOW
STYLE
gym or home
ADVANCED SPLITS
4 weeks // 4 days a week
If you're comfortable in the gym and ready to take your training to the next level, this is the perfect lifting program for you! The basics never go away, but increased volume and intensity will up the output with these lifts!
This is a gym based program including barbells, machines and dumbbells. Individuals usually progress from beginner to advanced. This program can be repeated since it is fundamentals. Just incorporate progressive overload by increasing the weight used the second time around. There is an in app feature that allows you to track your weights.
split schedule:
- Barbells
- Dumbbells
- Cables
- Machines
equipment:
- 2X Upper: Push/Pull
- 2X Lower: Legs/Glutes
length
difficulty
STYLE
gym
AT HOME
4 weeks // 4 days a week
Perfect for a busy season, this program can be done At-Home with limited equipment, or at the gym during peak hours when you don’t want to wait for a barbell or machines. Great for beginners or those who want to get in, and get out!
Start here if brand new to lifting or working out
Starting with dumbbells is a great way to get introduced into lifting and work on form before moving onto barbells.
split schedule:
- Dumbells
- Mat
- Bench
equipment:
- 2X Lower Body
- 2X Upper Body
- 3X Rest Days
length
difficulty
STYLE
home
SHRED
4 weeks // 5 days a week
If your goal is fat loss, this program is targeted to increase your output and build endurance! SHRED incorporates resistance and circuit training, with an included weekly core challenge. Even though your goal is fat loss, you still need to strength train to ensure you’re keeping as much muscle as possible. Part of this program is down to nutrition which plays a huge role. The program is written to incorporate lighter weight with more reps since most individuals will need to be in a small caloric deficit for a time. This deficit makes us fatigue quicker and not be able to lift more weight, therefore the need to increase reps to make up for the small decrease in strength.
split schedule:
- Barbells
- Dumbbells
- Cables
- Machines
equipment:
- 2X Lower Body
- 2X Upper Body
- 1X HIIT + Cardio
length
difficulty
STYLE
gym
POST-PARTUM
12 weeks // 3 days a week
This one is for the moms-- rebuild & restore your core! Progress from bodyweight movements to light dumbbells (all at your own pace) while slowly preparing your body for more active movements. Each phase has a programmed warm-up, progressions, video demonstrations, written descriptions & more!
split schedule:
- Yoga Mat
- Dumbbells
- Pilates Ball
- Stability Ball
equipment:
3 DISTINCT PHASES.
- Each phase = 4 weeks
- Each week = 3 workouts
length
difficulty
STYLE
home
STRENGTH
4 weeks // 4 days a week
Get ready to push some heavier weight & make some muscle gains while testing your limits in the gym. You will be increasing your load each week (progressive overload) while overcoming any mental blocks we have around lifting. Break your mental barriers by increasing the weight 5-10 lbs each week. You’ll leave this program feeling stronger than before and realizing how much you CAN do. If you’re stuck at the same weight, hit a plateau, or want to get stronger this program is for you. The app also allows you to track your weights each week for easy tracking.
split schedule:
- Barbells
- Dumbbells
- Cables
- Machines
equipment:
- 2X Lower Body
- 2X Upper Body + Abs
- 3X Rest Days
length
difficulty
STYLE
gym
GLUTES
4 weeks // 5 days a week
If you’re looking to grow your glutes, this program is for you! With three glute days, you’ll more than likely be implementing progressive overload by increasing the training frequency of this muscle group. I’ve also included two upper body days; back and biceps, and shoulders and triceps, to tone your upper body. Follow this program for an emphasis on glute specific lower body days, while also having upper body programming to follow on days you’re not training glutes.
split schedule:
- Barbells
- Dumbbells
- Cables
- Machines
equipment:
- 3X Glute/Lower Body
- 2X Upper Body
- 2X Rest Days
length
difficulty
STYLE
gym
CORE
6 weeks // 4 days a week
It’s easy to overlook the importance of a solid foundation. A strong core is the foundation for EVERYTHING we do in the gym and in living an active lifestyle. Whether you’re a seasoned gym goer or just getting back into your fitness routine, this is the perfect program to incorporate.
This program can be added in with another program, or followed on its own as a stand alone program.
If you are adding this in with another program, sub any ab/core work for the core program. You can also adapt and remove the cardio workout if you already have cardio in your program as well.
split schedule:
- Yoga Mat
equipment:
- 3X Core Workouts
- 1X Cardio Workout
- 3-4 Rest Days
length
difficulty
STYLE
GYM OR HOME
If you're still not sure which program is for you, try taking my quiz!!
You can also try the app for 7-days free :) shoot me a message in-app (that’s where I hang out for coaching questions, etc!) track your weights, reps, PR’s & try some of my favorite healthy recipes!!
LGTL xx britt
Never in my entire life have I been able to lift so much weight.
This program has given me so much confidence because after having 2 kids back to back and struggling with core strength (diastasis recti issues) I truly thought I could never “get back” to the physique I used to have or be as athletic as before. I’m currently 8 months pp with my 2nd and although I still am on the journey to bettering myself, I am SO much stronger than I have ever been and this program and your previous programs are to thank. The gym is my favorite part of the day because it’s so fun to push myself and hit goals I never thought I could hit. Thank you thank you thank you!
Chelsi E.
I’m starting to feel like myself again, physically and mentally.
If I’m being honest, I really needed a kick in the butt to get going again after having my 2nd child. It’s so hard to see your body change so drastically and my goals seemed so far away that it kind of felt useless to try… I’m starting to feel like myself again, physically and mentally… Brit is so knowledgeable, encouraging and Kind, plus her workouts are FIRE and push you to your limit. I can’t wait to see what I can do with starting the advance split and really pushing myself through it. I know that all my lifts will benefit from the core work I’ve done, and I’ll continue to train core even tho it’s not my favorite… but because after a baby, strengthening my core was a must and I’m so happy I joined!!
McKenzie Jacobson
Amazing!
Pushed me in lots of ways I didn’t expect. So grateful for this and the community built from it!
