In Sync: Build is a 28-day upper-lower body split designed to help you build muscle, increase strength, and stay consistent - without burning out.
 
Each workout within this plan is strategically aligned to the phases of your menstrual cycle, adapting to your body’s natural energy, recovery, and performance shifts. That means you’ll train hard when it counts and recover smarter when your body needs it.
 
You’ll move through a science-backed structure of phase-specific workouts, including strength sessions, recovery days, and low-impact options like mobility, yoga, and walking.
 
This is hormone-aware programming — for real, sustainable results.
 
WHAT’S INSIDE:
A recap graphic of the 28 day menstrual cycle, hormone levels and corresponding training-related potential and energy levels
28x 1-page visuals of your 28-day upper-lower strength plan designed for muscle building
Single-page cycle days - easy for you to scroll and view 1 page at a time, day-by-day
Your cycle-synced workouts; synced to each phase of your menstrual cycle
Phase-specific rest + recovery days to support hormone balance
Suggested yoga, stretch, walk, and mobility sessions
Clean, simple PDF format — yours to keep forever
 
 
Perfect for women who want to train smarter and get stronger — in sync.