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Inside your 3 Sample Workouts
Workout 1 — The Iron
A complete full-body strength session combining barbell, dumbbell, and kettlebell.
Workout 2 — Dumbbell Training Only
Simple, effective strength training at home or while traveling.
Workout 3 — Kettlebell Training Only
Power, conditioning, mobility, and total-body control.
These workouts are a small sample of the exact training style used inside the Women Who Lift Weights App —
the same structure, coaching, and programming used across our full programs.
Train with structure. Train with purpose.
Designed by Coach Rob — IPF World Champion & 6× Team Canada Coach
Want more training like this?
If you liked the structure of these workouts, you’ll love the WWLW App.
It gives you a clear path to follow — whether your goal is fat loss, muscle building, or getting stronger.
✔ 25+ Strength Training Programs
✔ Barbell • Dumbbells • Kettlebell — and more
✔ Strength • Muscle Building • Fat Loss — and more
✔ Coaching cues, technique videos, and education
✔ Progress tracking + training metrics
✔ Nutrition tools, meal plans, and macro support
Most women who use the WWLW App love it!
Want to Go Deeper?
If you like structured guidance and want something you can read, highlight, and come back to anytime, these two guides pair perfectly with the workouts you just downloaded.
40+ Strong & Lifting Weights for Fat Loss
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