In Sync: STRONG
Your 28-day strength training plan to train with structure — in sync with your cycle - building power & progress with precision.
 
STRONG is for the woman who shows up with intention.
This cycle-synced strength plan helps you build muscle, enhance your performance, and maintain consistency without burnout, by aligning your lifts with your hormonal strengths and recovery needs.
Structured progress, mapped to your body’s rhythm.
 
Here’s what’s inside:
Upper-lower or push-pull splits designed around your 28-day cycle
Strength training that adapts to the demands of each phase:
Heavy compound lifts when your body can handle the load
Volume-based hypertrophy when your hormones support muscle building
Regenerative work and mobility when recovery is critical
Performance targets to work toward, like adding 10–15% to your squat between ovulatory peaks
Optional rep/weight tracking templates so you can log your progress with precision
Built-in rest day guidance with mobility and flow add-ons to help your body reset, not regress
Science-backed training rationale so you always know why you’re doing what you’re doing
PDF format for easy use, clear navigation, and lifetime access
 
This plan is for you if:
You’re tired of stalling or guessing your way through strength phases
You want a clear plan that respects your energy AND delivers results
You value logic, efficiency, and tangible outcomes
You’re ready to train smarter — not softer — by syncing with your physiology
 
Optional upgrade:
Add our Macro & Recovery Guide to dial in nutrition and support peak phase performance with science-backed fueling and recovery strategies.