Train Like an Athlete
Train Like an Athlete is a 4-week performance program for women ready to train with real intensity, built around glute power, upper body strength, core and conditioning, and full body power.
- Women with some training experience, comfortable under a loaded bar
- Comfortable with compound barbell and dumbbell movements
- Ready to train with real intensity, including power and conditioning work
- Committed to training 4x per week with full gym access
Yours forever.
Written by Someone Who Lived It
I'm Sham, a strength and performance coach who started in the exact same place many of my clients do — frustrated and not seeing results from training that wasn't built for me.
This program isn't a generic template. It's a reflection of over a decade of learning what actually works for the woman who wants serious training, athletic movement, and strength she's proud of.
"Strength isn't just how much you can carry. It's how you carry yourself, inside and out."Read My Full Story
Everything You Need to Succeed
- Full training schedule with sets, reps, and rest periods
- Progression and effort guidelines
- Warm-up and mobility protocols
- Exercise notes and coaching cues
- Printable PDF, works on any device
- Barbell and squat rack
- Full dumbbell set
- Cable machine
- Trap bar (or kettlebell)
- Landmine attachment
- Plyo box (for box jumps)
- Pull-up bar or assisted pull-up machine
- Lat pulldown machine
- Leg extension machine
- Hip abduction / adductor machine
- Smith machine
- Resistance bands (optional)
- Women with some training experience, comfortable under a loaded bar
- Comfortable with compound barbell and dumbbell movements
- Ready to train with real intensity, including power and conditioning work
- Committed to training 4x per week with full gym access
Instant Download
Once payment is complete, you'll get a confirmation email with your download link. The guide is a PDF, ready to open on any device instantly.
Works Everywhere
The PDF format works on your phone, tablet, or computer, or you can print it. Yours forever — no subscriptions, no expiration dates.
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