$trength Unlocked

**8ighty 8ight** is an intense 8-week program designed for those ready to elevate their strength and conditioning. With 6 days of training each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and dumbbell bench presses, targeting all major muscle groups. This program emphasizes progressive overload and incorporates both RPE and percentage-based intensity to ensure you push your limits safely and effectively. Get ready to build muscle, increase strength, and transform your physique!

An 8-week periodized program built for women who want to get genuinely strong and build a powerful lower body. Weeks 1–4 drive hypertrophy in the glutes, quads, and hamstrings while building volume in the squat, bench, and deadlift. Weeks 5–8 shift to heavy strength work — lower reps, higher intensity — to push your Big 3 to new maxes. Upper body work supports pressing and pulling strength without adding bulk. This is not a cardio program with weights. This is a lifting program, full stop.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Incline Bench Press (Dumbbell)

Hip Thrust (Barbell)

Single-Leg Leg Curl

Lat Pulldown

Face Pull

Deadlift (Barbell)

Bench Press (Barbell)

Romanian Deadlift (Dumbbell)

Hip Adductor (Machine)

Seated Row (Cable)

Rear Delt Fly (Machine)

Squat (Paused)

Pull-Up (Assisted)

Hip Thrust (Machine)

Single Leg Press

Hip Abductor (Machine)

Trap Bar Deadlift

Bench Press (Paused)

Chest Supported Row (Machine)

Back Extension (Weighted)

Pull Through (Cable)

Leg Raise (Captain's Chair)

Split Squat Front Foot Elevated (Smith Machine)

Seated Overhead Press (Dumbbell)

Good Morning (Smith Machine)

Heel Elevated Goblet Squat

Tricep Extension (Cable)

Bulgarian Split Squat (Dumbbell)

Straight Arm Pulldown

Bicep Curl (Dumbbell)

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