Progressive 12-Week Program
A clear, periodized plan built by someone who trained professional athletes. Each week builds on the last. No guessing, no randomness — just a system designed to make you stronger.
Here's What You Get
3 Workouts Per Week
30–45 minutes each, with an optional 4th session. Built for real schedules. Miss one? Pick right back up.
Gym + Dumbbell Versions
Full gym access or a couple of dumbbell sets — you're covered either way. Switch between versions anytime.
Direct Coaching Access
Form checks, questions, modifications — message directly through the app. You have a former WNBA strength coach in your corner.
Training App + Community
Track every workout, log every PR, and train alongside other women's sports fans who are here to get strong.
Start Immediately or Join a Group
Hop into today at the start point or reach out for the new group start date.
How It Works: Test, Train, Retest
Day one you test. The next 12 weeks you train. Then you retest the same lifts and see exactly how far you've come.
Baseline Test
You test key lifts on day one. Those numbers set your starting weights across the program.
12 Weeks of Progressive Training
Each session builds on the last. You're executing a system designed to make you stronger — week by week, lift by lift.
Retest & See Your Progress
Same lifts. New numbers. You'll know exactly how much stronger you've gotten.
Two Upper Body Days. One Lower Body Day. And a Bonus Full Body Day.
Because upper body strength is the focus here. Legs and glutes aren't neglected; they're just not the main event.
Your Progress, Tracked
Every workout logged. Every PR flagged. We track total volume lifted, weight PRs and increases to your 1 Rep Max. Here's what it looks like inside the app.
This Is What Showing Up Looks Like
The app logs every completed session so your training history is always available in one place. By seeing your workouts and streaks laid out over time, progress becomes easier to understand and easier to maintain. This helps you see momentum build and recognize the wins that come from repeated effort.
This Is What 12 Weeks of Progressive Overload Looks Like
Progressive overload isn’t about maxing out or forcing jumps. It’s about applying the right amount of stress, recovering, and then slightly increasing the demand. When that process is followed and tracked over multiple weeks, the result is steady, repeatable progress that shows up clearly in the data.
Members Hitting Milestones
The app tracks your total volume lifted. Hit a milestone, earn a badge. Here's what that looks like inside.
Questions?
Best for people with some lifting experience, but if you're newer to strength training, reach out before joining. I'll tell you exactly where to start.
Three workouts (30–45 minutes each) with an optional 4th. Designed for real schedules. Miss one? Just pick back up.
Nope. You get both gym and dumbbell-only versions. Need at least one lighter and one heavier set of dumbbells for DB-only.
You'll feel stronger within 2–3 weeks. Visible changes usually appear around week 8–12.
If you complete 36 workouts, retest, and aren't stronger than when you started — I'll refund you. No fine print. The only requirement is that you do the work.
Nope. The only requirement is that you're a women's sports fan. We're an inclusive community — all are welcome here.
Yes. Email info@christenstrags.com and we'll process your cancellation.