💪 Stronger Every Month — With a Plan Built for You

Stop guessing. Start progressing.

❓ Is this you?

• You’re not sure whether to squat or deadlift today 🤔🏋️♀️.
• You’ve tried programs that weren’t written for you—and progress stalls.
• Your schedule/equipment change and the plan never quite fits.
• You want confidence & clarity every time you train.

✅ The Solution: Tier 1 — Online Programming

A custom monthly training plan written by Coach Rob—built around your goals, your equipment, and your schedule—so you know exactly what to do every single session.

• 🗓️ Personalized 4‑week training block (renewed monthly).
• 📋 Exercises, sets, reps, and progressions tailored to your level.
• 📲 Delivered in the WWLW App for easy logging, PR tracking, and consistency.
• 💬 Light support for clarifications if anything needs a quick tweak.
• 🚀 Clear milestones so you can see and feel progress every month.

👌 Who This Is Perfect For

• Women who want a structured, progressive plan without hand‑holding.
• Home or commercial gym lifters who need programming that fits their equipment.
• Busy schedules — options for 3–5 days/week.
• Beginners returning to training or advanced lifters seeking steady, sustainable gains.
  
  

🔑 How It Works (Simple!)

1. 🛒 Checkout securely.
2. 📝 Complete a short intake (goals, schedule, equipment, training history).
3. 🏋️♀️ Start training — your 4‑week block is delivered in the WWLW App with clear instructions.

No guesswork. No wasted sessions. Just a clear path forward.

👀 What You’ll Notice

• You’ll walk into the gym knowing exactly what to do.
• Training feels purposeful; progress is measurable.
• You’ll build strength, confidence, and momentum—month after month.

💡 FAQs

⏱️ How soon do I get my plan?

Right after your intake is complete, I’ll build your program and deliver your 4‑week block promptly in the app.

🏋️ What equipment do I need?

Whatever you have. I’ll tailor the plan to your setup—barbell, dumbbells, kettlebells, or a basic home gym.

📆 How many days per week?

Typically 3–5 days/week, matched to your schedule and recovery.

🙋 I’m new (or coming back). Can I do this?

Yes. I meet you where you’re at and progress you safely.

🔥 Ready to stop guessing and start progressing?

Get your custom program started today and take the guesswork out of training.

👉 Want to raise the bar even higher with weekly feedback and more hands-on support? Check out Online Coaching — the next-level option.

🏆 Coach Rob
Founder of Women Who Lift Weights & Heavy Weights Barbell Club
IPF Masters World Champion · 3× Commonwealth Champion · 6× Team Canada Powerlifting Coach

For over two decades, I’ve helped thousands of women lift stronger, move better, and train smarter—with the confidence to reach their full potential.