YES! That's the beauty of this program - we don't just give you a program pdf and send you on your way...we are there to answer any and all questions you have in the membership portal - 24/7 access to us!

No gym? Limited equipment?No problem! You'll receive alternative and scalable options for every single exercise in the program.

For example, if you only have access to dumbbells or bands, we provide options for those.

If you don't see an option that works for you, just message us in your online portal and we'll be more than happy to help!

The MSW program is an Upper/Lower split with the option to train 3 or 4 days per week.

In the MSW program, you have the option to choose if you’d like to lift 3 or 4 days per week. Each session lasts between 50-60 minutes with an optional 10-minute warm-up/mobility in the beginning.

Within each phase of the training program, we provide you with optional cardio and conditioning workouts that you can implement if desired. These are not mandatory.

Additionally, if you are already taking part in your own cardio/conditioning workouts, you can work those into your training protocol throughout the week on days you do not lift OR after your lifting sessions. More details on how to do this in the program!

You'll receive a customized Workout Tracker alongside the programming so you can keep track of all your sessions right from your phone and be able to compare progress over time.

• Ashleigh will introduce you to the course and lay out the groundwork for everything to come. She'll show you exactly how to use your member portal and access all materials

• Rachel will bring you step-by-step through Phase 1 of the training program so you know exactly what to do and how to fit the program to your specific training demands, equipment availability, and goals
• You will receive your 50+ page Nutrition Guide, MSW Recipe book, and a few bonus materials as well ;)

• Rachel will be teaching you the 3 most important principles of hypertrophy training and how to apply these to your training to skyrocket your results!

• Rachel will teach you the 10 keys to help you optimize your muscle-building potential, create that "toned" physique, and understand exactly what it takes to shape your body to build your best body composition!

• Rachel will teach you exactly how to structure your nutrition to optimize your training. She'll go through pre, intra, and post workout nutrition principles and give you TONS of sample meal/snack ideas to set you up for success!

• Ashleigh will outline the importance of psychology and sociology for muscle building and strength – as many of us know, where our minds go, our bodies follow, and taking care of our mental health, getting clear on our goals, and cultivating a positive, open, and forward-focused mindset is a huge part of the muscle-building process.

• You'll receive access to Phase 2 of the Training Program

• Rachel will take you through two lectures breaking down ALL you need to know about supplements: the good, the bad, and the ugly!

• You'll learn exactly what supplements actually help, the exact mechanisms of action, recommended sources, and much more!

• This week you'll have the chance to submit feedback to us about the program - what you're enjoying, what you'd like to see more of, etc. and you'll also have time to catch up on previous week's lectures that you may have fallen behind on.

• Recovery may be the most undervalued, underrated aspect of any fitness program – yet it’s a lack of proper recovery that often leads to progress plateaus, injury, burnout, and worse. This week Ashleigh will walk through ways to understand and track recovery, different recovery methods, and how to tell when you’re “ready” for training—or when you need to back off in order to grow.

• You'll receive access to Phase 3 of the Training Program

• Men and women are different; our skeletal structure and hormonal makeup can have an impact on training methodology. But our muscles are not different. Aside from an understanding of our individual, unique physiology, goals, and challenges, we do not have to assume that women across the board need to train differently; however, there are considerations that women should be aware of and that’s what we’ll be covering in this week’s lesson. 

• Ashleigh will take you through practical steps to use what you've learned throughout the program to adjust and evolve your own training and nutrition in the future

• Ashleigh and Rachel will wrap up the final week of the program and you'll have the chance to submit feedback as well as ask any remaining questions!

• In this 50+ page nutrition guide, we'll teach you how to set the appropriate baseline and plans in motion for fueling your body that will help you achieve your specific goals, and arm you with the knowledge to make changes and adjustments as needed
• You'll learn EXACTLY how to set up your nutrition protocol for YOU and what truly matters when it comes to changing your physique and improving your health long-term

• In the recipe book, enjoy 14 tasty, simple, and protein-forward recipes that are easily modified to suit your specific goals and preferences

• Because you are part of the first ever Muscle Science For Women group, you will have lifetime access to ALL course materials, including updates and bonus content