Progressive Strong

A 16-Week Progressive Strength Training program designed to help ladies Burn Fat, Build Lean Muscles, get that LEAN-TONED Physique, and even lose a few inches!

More Muscle. More Strength. Less Fat!

This program is going to create REAL results - Including only the most effective and efficient exercises: Weight-Training with just the right amount of conditioning cardio, with the added focus on core strength! Everything you need to create the body you want! 

This is for you if...

You're working out but you're not seeing the results of all your hard work

You want to decrease body fat and increase muscle

You want to improve performance and strength


More Muscle. More Strength. Less Fat

That Lean-Toned Physique You WANT!


I've been there, over-exercising, excessive dieting, restricting foods, doing endless cardio, only to NOT get the results that I wanted. With all of that effort, I still had the extra 5-10 pounds of fat around my mid-section and butt, I didn't seem any closer to being able to see that toned definition I was looking for, and honestly, I felt like nothing would work!


It turns out doing MORE is not always a good thing! When I stopped following random workouts, when I stopped over-exercising, when I stopped starving my body, that is when I started seeing the results I was looking for.

Focusing on Progressive Strength Training geared toward my goals to get that lean, toned, strong body that I wanted!


This is the exact format and exercises that I have followed and many of my clients have followed to get the results you want!

What's Included

Access to my Fitness App: Strong Physique

Where you will access the MOST EFFECTIVE and EFFICIENT Workouts to reach your goals. 


This is a 16-Week Progressive Strength Training program designed to help you burn fat and build lean muscle while doing the most effective and efficient workouts.


The program is broken down into 3 phases: 6 weeks, 5 weeks, & 5 weeks in length. During each of these phases, you'll be doing similar workouts each week of the phase. This allows you to track your progress from week to week.


The longer you can follow a progressive training program, doing the same workouts, the better you can track and see your progress. It's also the best way to see improvements in your body composition, revealing a toned, lean, beautiful, strong body!


Each week you will be motivated to increase either the amount of weight you are lifting, the number of reps you are doing, or the time under tension with every workout.


The app allows you to track your Sets, Reps, and Weights from week to week so that you can easily see your continued progression!


This 16-Week Program includes 4 Strength Training days and 1-2 Cardio Core days, with 1 day of Rest.

The strength training days are focused on building those strong lean muscles. These workouts will take between 45 minutes to 1 hour to complete.

The cardio days are focused on getting your body moving. The cardio workout will ONLY take 10-25 minutes! 

This 16-week program is designed for "progressive overload' which means you'll be tracking your reps, sets, and time under tension each week, with the goal of increasing your resistance week over week.

One more rep, One more pound, One more second under tension each week! 

Videos of Each Workout:

Each workout includes a video demonstrating the movement so that you know exactly what you are supposed to be doing. 

The videos are easy to access simply by clicking on the name of any workout within the program which will automatically open up YouTube taking you directly to a quick video demonstrating the workout.



You have the ability to substitute out any workout, so if you don't have the right equipment at home, or in your gym, or maybe you just HATE the workout I have programmed for you, you are easily able to make quick swaps of your workouts! 


Suggested Calendar to Follow:

This program requires a 4-6 days per week commitment. I know we all have busy schedules which is why I have made this a flexible program! If you are able to get all 6 workouts in for the week, then great! But if you are too busy to get all 6 workouts in, I provide you with how to adjust the program down to only 4 days when you have those busy weeks! 


Access to Me to Ask Questions along the Way:

In the app, you have the ability to message me directly! My goal is to respond as quickly as possible to each and every one of my clients, with the goal to never take more than 24 hours to get back to anyone! However, like most people, I am a work alcoholic so I typically respond within minutes! 


Connection to Other Apps:

You have the ability to connect my Fitness app to your MyFtinessPal account, your iPhone health app, Garmin, Fitbit, and some scales. This will allow you to track all of your progress in one place! 

Progressive overload programs stick to similar workouts from week to week. This will allow you to track your progress, see your strength gains, and really see those changes in your body over a period of time.

But it doesn't end, at the end of these 16 weeks. From there you can keep going. Move over to my monthly Physique Strong Program and keep pushing yourself from week to week, tracking your progress, and continuing to see those changes in your body! 

Two Options to Choose From

Progressive, Home Edition:

Don't have access to a gym or don't enjoy working out at a gym, I've got you covered! However, you will still need a few pieces of equipment for the at-home edition. Progressive overload with bodyweight alone is not enough. 

You will need:

All of which I provide my recommendations for within the program.

Progressive, Gym Edition:

If you have a gym membership, your gym is going to have the majority of the equipment that you will need. However, there are a few things that I do recommend you have of your own. Some gyms have these but it's nice to have to not have to find them at the gym or wait for someone else to finish using them.  

You will need:

All of which I provide my recommendations for within the program, in the event you don't already have these. 

Hey! I’m Jenn,

Creator of Progressive and founder of A Dash of Macros and I am so glad you're here!

Over the last 10+ years, I have tried it all from kickboxing to CrossFit, to long-duration cardio, cycling class, and yoga, but nothing has helped me transform my body more than Weight Training....specifically Progressive Overload.

Not only has progressive overload proven to be the most impactful in my overall body composition, but it has helped me turn back time (Almost 40 over here). My skin looks better, everything is tighter, almost all my cellulite is gone, I have never felt better, stronger, healthier, and my mental focus is on point!

Weight training (heavy and progressive) is the only exercise that helps you burn more calories long after the workout is complete, boosts your metabolism, and helps us age better, with fewer aches, pains, and stronger bones/muscles/joints!

It's truly the best exercise for your body and I am so excited for you to begin my Progressive program!


I'm Jenn and I'll be your Progressive Guru! 

The workouts were fun, challenging, diverse, difficult... all of the above. Because the workouts were so great, there were many times during the program I would stand in front of the mirror at the gym, working with dumbells, and thinking "HOLY CRAP, I have never looked hotter in my life" "I can't believe I'm lifting these heavy dumbells and I am lean and fit but not bulky!" I saw a major change in every part of my body. The stubborn lower back fat faded after only 4-6 weeks, my arms got SO toned, my butt got rounder and firmer and tighter, also lifted. My thigh gap incresed, my abs got tighter, I could see the change in every part of my body.

Beck W.

I was able to increase the weight on a couple of exercises, and I bought a size smaller in jeans!!

Michelle A.

Really enjoying these workouts. Feeling strong and great at the gym.

Salma M..


Build Muscle, Build Strength, with Less Fat! Get that Lean-Toned Body You Want!


This program is delivered via an app, which will allow you to keep track of your progress wherever you go!


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