A year-long 5-day per week strength-focused program, emphasizing lower and upper body training, best followed at maintenance or slight calorie surplus, promising significant strength gains and some hypertrophy, using free weights and machines.
"As a science-based coach, Ana is best known for her unique style of coaching, combining expertise in nutrition, comp prep, biomechanics, and program design."
getting started
Program info
This is the yearly membership option for the STRONG program.
This is a strength program!
- the main goal of this program is to build strength
- training split is 5 x per week
- 3 x lower body and 2 x upper body ( 2 x lower and 2 x upper in some phases )
- follow this program at your maintenance calories or in a small surplus
- you will get strong AF with this program and still see some hypertrophy adaptations
- you will receive a new training phase every 4 - 6 weeks
- equipment required: free weights and machines
*No meal plan is included but you will get access to the recipe library with over 800 macro-friendly recipes.
New recipes are uploaded every month.
You will receive the flexible dieting guide and learn about macros and flexible dieting.
This is a one-off payment. There are no refunds issued.
The program starts the following Monday, the sessions are booked in the calendar but you can re-adjust the sessions to fit your schedule ( you will also receive links to the google sheets program ).
*NOTE - you can change between programs anytime by sending a message to Ana in the chat option.