Gym Foundations

YOUR FULL 5-DAY GYM SPLIT

8 weeks, 5 days a week, made for women who want a real gym routine that builds strength, shape and confidence. Every workout has a focus, so every muscle gets its own day and nothing gets skipped.

Every workout starts with 2 main lifts that rotate on A and B weeks, so you get stronger on the big moves without doing the exact same session twice in a row. Then you finish with supersets that change every week to keep it fresh, with single-leg work to build balanced, even glutes and legs!!

Your Weekly Split

• Day 1: Lower (Quads + Glutes)
• Day 2: Upper (Push + Shoulders), built for capped, toned shoulders, not bulky chest
• Day 3: Lower (Glutes + Hamstrings), with tempo and holds at the top to really feel your glutes work
• Day 4: Upper (Back + Arms)
• Day 5: Full Body (Core + Athletic), to train like an athlete and finish the week strong
• 2 rest days to recover and grow

How the 8 Weeks Work

• Weeks 1-3: build your base and learn your working weights
• Week 4: check-in week. Lighter volume so your body recovers, plus a form check with me
• Weeks 5-7: push heavier and build on everything you've learned
• Week 8: retest week. Hit your heaviest lifts and see how much stronger you got!

Program Package

• 8 weeks, 5 workouts a week (40 workouts)
• A/B main lifts + new supersets every week
• Alternate exercises for every movement, so you're never stuck if the gym is busy or something doesn't feel right
• Coaching notes on every exercise
• Demo videos for every movement
• General nutrition guide (PDF)
• 15-min check-in with me in your first 2 weeks
• Communication with trainer
• In-app fitness tracker
• Task and habit tracking

Best for: women who want to build a real gym routine and are ready to train 5 days a week. Want to focus on your glutes first? Start with Glute Builder Foundations.

When you finish, you'll be ready for Lean Bulk for Women or Lean Out.

Fuel your training with Fueled by Adrienne, my nutrition membership: every recipe book I make, your macros set for you, and snap-a-photo food tracking, all in the same app as your workouts. Members also get 20% off every program!

New groups start every Monday. Join by Sunday and use code SUNDAY15 for 15% off! One-time payment for the full program!!