12-week programs
A real program. A real coach.
These aren’t random workouts. Each program is 12 weeks of structured training, plus a 20-minute onboarding call with me and a check-in every 2 weeks. Train at your gym, on your schedule.
For women
12-Week Glute Build
Women who want stronger, rounder glutes and a plan that actually progresses.
12 weeks of workouts, 3 to 4 days per week
Hip thrust, squat and hinge progressions, week by week
20-minute onboarding consult with Sofia
Check-in text every 2 weeks
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For men
Lean & Shredded 12
Men who want to build muscle, lean out and finally follow one plan for 12 weeks straight.
12 weeks of workouts, 4 days per week
Strength lifts plus conditioning finishers
20-minute onboarding consult with Sofia
Check-in text every 2 weeks
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Every program includes
Every program comes with me.
12 weeks of workouts delivered to your phone right after checkout
A 20-minute onboarding consult so the plan fits your gym and schedule
A check-in text from me every 2 weeks
Form cues and exercise notes on every movement
A warm-up you’ll actually do
Not sure which one fits?
Book a free 15-minute call. I’ll ask a few questions and point you to the right program, or tell you if coaching is the better move.
Want a program built just for you?
Virtual Coaching is fully custom: your program, a monthly Zoom, weekly check-ins and daily texts.
Consult your physician before starting any exercise program. Programs are general fitness guidance, not medical advice.