GOOD // SWEAT STRENGTH is finally here ❤️🔥
ABOUT THE GUIDE
This is my first gym-focused guide for progressive-overload strength training, designed for all fitness levels—beginner, intermediate, and advanced. The program follows a consistent weekly split to build habit and progress reliably:
Mon: Lower Body 1
Tue: Pull Day
Wed: Active Rest Day
Thu: Push Day
Fri: Lower Body 2
Sat: Cardio & Core
Sun: Active Rest Day
The eight-week structure gradually increases volume and intensity so you can steadily add weight and reps. Each week is intentionally planned to challenge you a little more than the previous one, allowing you to progress your lifts and finish the cycle stronger. I created this length because eight weeks is long enough to build meaningful strength gains while remaining achievable. The built-in rest and active recovery days help prevent burnout and support consistent progress. After completing the program, you’ll have a new baseline of strength to use if you choose to repeat the guide. When I first completed GOOD // SWEAT STRENGTH I saw noticeable changes in my body and mindset—I felt physically stronger and mentally tougher.
HITTING THE GYM
A common question is whether this guide must be completed in a gym. It does not have to be—many exercises can be modified for home—but I strongly recommend access to gym equipment for the full benefit. Ideally, have access to:
Squat rack
Cable machine
Bench
A range of dumbbells, from light to heavy
Resistance bands such as Recreation Sweat’s 3-piece Glute Bands, Power Bands (medium if choosing one), and a Gym Bundle
Heavier loads are important for maximizing muscle growth, which is a primary goal of this Strength Guide. While there are band-based modifications included, the squat rack and cable machine unlock the most effective progressions. If possible, consider a two-month gym membership to get the most from the program. If the gym feels intimidating, I share practical tips throughout the guide and in my Instagram “GYM GUIDE” highlights to help you feel confident. Everyone has a first gym day—this program is built to guide you through it. I also provide video tutorials for the cable machine and squat rack to help you learn proper setup and technique, plus many additional tips for navigating the gym inside the guide.
DETAILS
G//S STRENGTH is a digital download created to help you reach your strongest, healthiest self. The guide includes:
– 40 structured strength workouts (5 focused sessions per week, plus 2 active rest days)
– Goal-setting tools and weekly checklists to track progress and stay accountable
– A detailed overview of gym equipment and gym etiquette
– A video library demonstrating form and technique for every exercise in the program
– Nutrition guidance from a Registered Dietitian to support muscle growth and recovery
– Access to a supportive community of users (link available on the resources page inside the ebook)
Our first community round of the guide begins on January 9th, and I can’t wait to coach and celebrate progress with everyone!
GET THE GUIDE to join 🙂