Our Programs
You don’t need another random workout PDF. You need a plan that teaches you what you’re doing, why you’re doing it, and how to keep making progress. That’s what we built these programs to do.
Which program is right for me?
The Recommended Starting Point
Muscle Science for Women
If you’re new to lifting, tired of second-guessing your workouts, or ready to understand the full picture of building muscle and eating to support it, start here. We’ll walk you through the whole process over 12 weeks.
- 12 weeks of complete programming
- 15+ hours of educational video content
- Comprehensive nutrition and recipes
Specialized Goals
Already have a training routine but want to bring up your glutes or shoulders?
These workshops give you a 90-minute deep dive plus specialization programming you can add to what you’re already doing.
Pregnant and want to keep training?
This nine-month program gives you trimester-specific guidance so you can keep getting after it while your training evolves with your body.
View Fit PregnancyFeel like your habits are a little all over the place?
Start with this 10-day guided challenge to reset your routines and get some momentum back before jumping into a full training program.
View Dopamine Reset
Muscle Science for Women
$497Our complete 12-week program for women who want to get stronger, build muscle, understand their nutrition, and stop second-guessing everything they do in the gym.
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Grow Your Glutes
$97Eight weeks of lower-body training to help you build stronger glutes without doing the same five exercises on repeat. The workouts are challenging, creative, and a lot more fun than endless kickbacks.
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Strong & Sculpted Shoulders
$97Eight weeks focused on building strong, balanced shoulders. You’ll learn which exercises do what, how to train around your mobility, and how to make progress without beating up your joints.
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Fit Pregnancy Program
$225Keep training through every trimester with strength work, mobility, breathwork, and clear guidance for adjusting as your body changes.
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Dopamine Reset Challenge
$27A 10-day reset for when you’re stuck in the scroll-snack-procrastinate-repeat loop and want to start feeling more in control of your habits again.
Get StartedCommon Questions
The things people usually ask us before they jump in.
Muscle Science for Women is a complete standalone 12-week program you follow from start to finish. It includes workouts, education, nutrition, and direct access to Rachel and Ashleigh. Grow Your Glutes and Strong & Sculpted Shoulders are intensive workshops: each includes a 90-minute deep-dive into the science plus specialization programming you layer on top of your existing routine. Fit Pregnancy is a full 9-month program with trimester-specific guidelines built around every stage of your pregnancy. All programs include direct access to Rachel and Ashleigh.
For Muscle Science for Women, a fully-equipped gym with barbells, dumbbells, cables, and machines gives you the best experience, though alternative exercises are included for each movement. The Grow Your Glutes and Strong & Sculpted Shoulders workshops also include exercise alternatives so you can adapt them to what you have available. Fit Pregnancy includes modifications for each trimester that work across different equipment setups.
Yes, all of the programs are suitable for beginners. That said, if you’re completely new to lifting or want to understand the full picture of muscle growth and nutrition, Muscle Science for Women is the best place to start. It’s the most comprehensive program and will give you the foundation to get the most out of everything else.
You get 15+ hours of educational video content covering hypertrophy science, nutrition, recovery, and mindset; detailed workouts with video tutorials and scalable alternatives for every exercise; a comprehensive nutrition guide; a protein-forward recipe book; and direct access to Rachel and Ashleigh through the online member portal to ask questions and get feedback.
It's a full 9-month program with a downloadable training template and trimester-specific guidelines so your workouts evolve safely as your pregnancy progresses. It includes video tutorials for all movements, core and breathwork videos, guidance on exercise modifications, nutrition support for pregnancy, and mobility and pain-reduction practices.
Yes, that's exactly how they're designed to be used. Both workshops come with specialization programming built to be incorporated into whatever you're already doing. You get a full video tutorial library and alternative exercises so you can fit them to your schedule and setup without having to overhaul your current routine.
Yes, all programs include direct access to Rachel and Ashleigh. For ongoing support, the MSW podcast publishes new episodes every week answering listener questions on training, nutrition, and more.
Still have questions? Get in touch