Strong Her Co.The 90-Day Strong Her Plan
Walk into the gym with a plan and walk out stronger. Thirteen weeks of workouts, easy meals and a calendar you tick off one day at a time.
Instant download · 14-page ebook · Made for beginners
Everything you need, nothing you don't
3
workout phases
Foundation, Build and Sculpt, each one a step up from the last.
24
exercises with pictures
See exactly how each move looks before you try it.
90
day tick-off calendar
Mark off each day and watch the month fill up.
0
calories to count
Hand portions keep food simple. No apps, no scales.
7
day menu + recipes
Easy meals you can actually make on a weeknight.
4
check-in days
Day 1, 30, 60 and 90, so you can see how far you have come.
Start simple. Build every month.
- 01
Weeks 1–4
Foundation
3 full-body days a week to learn the moves.
- 02
Weeks 5–8
Build
4 days a week, split into upper and lower body.
- 03
Weeks 9–12
Sculpt
4 days a week with a glute focus and a bike finisher.
- 04
Week 13
Easy week
Lighter sessions to recover and finish proud.
Sample session
Workout A
- Goblet squat3×10–12
- Dumbbell Romanian deadlift3×10–12
- Lat pulldown3×10–12
- Dumbbell bench press3×10–12
- Glute bridge3×15
- Plank3×20–30 s
Know exactly what to do
Every exercise in the plan comes with a picture, so you are never guessing at the gym.
The 90-Day Strong Her Plan
$19one-time
- The full 14-page ebook
- 3 workout phases over 13 weeks
- 24 exercises with pictures
- 90-day tick-off calendar
- 7-day menu + recipes
- Hand-portion food guide, no calorie counting
- 4 check-in days (day 1, 30, 60, 90)
Instant download
Good questions
Is this for complete beginners?
Yes. It was made for women starting their gym journey. Every move has a picture and the plan builds slowly.
Do I need a gym?
The plan uses gym equipment like dumbbells, a lat pulldown and a cable machine, so you will want gym access.
How long are the workouts?
About 45–60 minutes each.
Do I have to count calories?
No. Food is done with hand portions, plus a 7-day menu and recipes.
How do I download it?
Right after you check out, you get instant access to the ebook to download.
What if I am charged twice or cannot open the file?
All sales are final, but if you are charged twice or cannot open the file, contact us and we will help.
Is this medical advice?
No. This guide is general fitness information. Check with your doctor before starting any new exercise or eating plan.