training programs
Choose the plan that fits your goals, experience level, and schedule
STRENGTH
✳︎
SHAPE
✳︎
GROWTH
✳︎
POWER
✳︎
CONFIDENCE
STRENGTH ✳︎ SHAPE ✳︎ GROWTH ✳︎ POWER ✳︎ CONFIDENCE
A beginner-friendly, full-body plan that helps you build strength, learn the basics, and create a consistent, confident gym routine. It combines upper body, lower body, core, and cardio in a simple, balanced schedule that is easy to follow each week and build on over time
Includes: complete workouts, exercise cues and substitutions, progression guidance, nutrition support, printable trackers plus the Built By Heidi Training + Nutrition Handbook
Best for: Beginners, anyone returning to lifting, or anyone wanting a clear full-body plan
A progressive strength plan for beginner to intermediate lifters focused on building the shoulders, back, and glutes for a balanced hourglass shape. It uses four structured phases to help you gain strength and keep progressing
Includes: complete workouts, exercise cues and substitutions, progression guidance, nutrition support, printable trackers plus the Built By Heidi Training + Nutrition Handbook
Best for: Beginner to intermediate lifters who know the basics and want a targeted, physique-focused plan
Popular
A glute-focused strength plan for intermediate to advanced lifters that helps you build your glutes and strengthen your lower body through three lower-body days and two upper-body days
Includes: complete workouts, exercise cues and substitutions, progression guidance, nutrition support, printable trackers plus the Built By Heidi Training + Nutrition Handbook
Best for: Intermediate to advanced lifters who want to prioritize glute growth and follow a structured lower-body-focused plan