{"product_id":"gym-foundations","title":"Gym Foundations","description":"\u003cp\u003e\u003cstrong\u003eYOUR FULL 5-DAY GYM SPLIT\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e8 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.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eEvery 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!!\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong style=\"text-decoration: underline;\"\u003eYour Weekly Split\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cem\u003eDay 1: Lower (Quads + Glutes)\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eDay 2: Upper (Push + Shoulders), built for capped, toned shoulders, not bulky chest\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eDay 3: Lower (Glutes + Hamstrings), with tempo and holds at the top to really feel your glutes work\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eDay 4: Upper (Back + Arms)\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eDay 5: Full Body (Core + Athletic), to train like an athlete and finish the week strong\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003e2 rest days to recover and grow\u003c\/em\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong style=\"text-decoration: underline;\"\u003eHow the 8 Weeks Work\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cem\u003eWeeks 1-3: build your base and learn your working weights\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eWeek 4: check-in week. Lighter volume so your body recovers, plus a form check with me\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eWeeks 5-7: push heavier and build on everything you've learned\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eWeek 8: retest week. Hit your heaviest lifts and see how much stronger you got!\u003c\/em\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong style=\"text-decoration: underline;\"\u003eProgram Package\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cem\u003e8 weeks, 5 workouts a week (40 workouts)\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eA\/B main lifts + new supersets every week\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eAlternate exercises for every movement, so you're never stuck if the gym is busy or something doesn't feel right\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eCoaching notes on every exercise\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eDemo videos for every movement\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eGeneral nutrition guide (PDF)\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003e15-min check-in with me in your first 2 weeks\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eCommunication with trainer\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eIn-app fitness tracker\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cem\u003eTask and habit tracking\u003c\/em\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eBest for:\u003c\/strong\u003e 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 \u003ca href=\"\/products\/glute-builder-foundations\"\u003eGlute Builder Foundations\u003c\/a\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhen you finish, you'll be ready for \u003ca href=\"\/products\/lean-bulk-for-women\"\u003eLean Bulk for Women\u003c\/a\u003e or \u003ca href=\"\/products\/lean-out\"\u003eLean Out\u003c\/a\u003e.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFuel your training with \u003ca href=\"\/products\/fueled-by-adrienne\"\u003eFueled by Adrienne\u003c\/a\u003e, 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!\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eNew groups start every Monday. Join by Sunday and use code SUNDAY15 for 15% off! One-time payment for the full program!!\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e","brand":"Kaha Athletics","offers":[{"title":"Pay in Full","offer_id":68170336927964,"sku":null,"price":127.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0606\/4285\/3084\/files\/program-gym-foundations-01.jpg?v=1794339102","url":"https:\/\/kahaapparel.com\/products\/gym-foundations","provider":"Kaha Apparel","version":"1.0","type":"link"}