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Busy Girl Club

Hey girl, are you ready to turn up the heat and grow your booty like never before? Our 12-week program is specifically designed for busy women who want to build a strong lower body with five exciting and challenging workouts per week.

You'll be shaping your body with our two upper body workouts to provide balance and overall strength, and three lower body workouts that are guaranteed to grow your glutes, thighs, and legs  in all the right places.

Booty

12 Weeks

6 Week blocks

5 Days

Glutes

Full Body

3 Lower

Booty Gains

Block 1

Block 2

Introducing the Strong Girl Powerlifting Program, the perfect workout plan for busy girls who want to get strong, build lean muscle, and perfect their squat, bench, and deadlift techniques. This 12-week program is designed to transform your body and mind, leaving you feeling empowered and confident.

The Strong Girl program is split into two 6-week blocks, each consisting of 4 workouts per week. With a focus on the big 3 powerlifting movements, squat, bench, and deadlift, you'll learn proper form and technique while building strength and endurance. In addition to these main lifts, we've added a slide-on of glute and shoulder growth exercises, helping you achieve an overall strong and sculpted physique.

With the Strong Girl program, you'll have a structured workout plan that fits perfectly into your busy lifestyle. Whether you're a millennial or a Gen Z, you'll love the energy and excitement this program brings. Each workout is designed to be fun and challenging, leaving you feeling accomplished and motivated.

We understand that life can get busy, so we've designed the Strong Girl program to be efficient and effective. With just 4 workouts per week, you'll have plenty of time to focus on other important aspects of your life while still getting the results you want.

So what are you waiting for? Join the Strong Girl community today and start your journey towards a stronger, more confident you!

Strong

6 Week Blocks

Powerlifting

Compound

4 Days

The Strong Girl

Welcome to our 12-week program designed specifically for busy girls who prefer working out in their own corner of the gym or at home. This program is perfect for women who want to get strong, and  stay active but struggle with finding the time to do so.

Our program includes three workouts per week that are fun, effective, and easy to follow. Each workout will take approximately 30-45 minutes, making it perfect for those who have a busy schedule. Our workouts are designed to be done in a small space and require minimal equipment, making them ideal for home workouts as well. We know that it can be intimidating to start a new workout program, especially if you're shy or new to the gym. That's why our program is designed to be approachable and fun, so you can get started with confidence. We'll be with you every step of the way, providing guidance and support throughout your journey.

So, get ready to  have fun, and get strong with our 12-week program. It's the perfect way to prioritize your health and fitness while still maintaining your busy schedule.

3 Days

The Shy Girl

Hey girl, are you ready to turn up the heat and grow your booty like never before? Our 12-week program is specifically designed for busy women who want to build a strong lower body with three exciting and challenging workouts per week.

You'll be shaping your body with 3 Full Body Workouts to provide balance and overall strength, with a big focus on your legs, for those booty gains.

Let's build your booty! 

3x per week

Busy Girl Booty 1

Welcome to the first block of the Busy Girl Booty Guide, designed especially for beginners to intermediate fitness enthusiasts! This foundational block is your starting point to sculpt and strengthen your glutes, crafting the butt of your dreams.  Level: Beginner to Intermediate Focus: Glute Shaping and Strengthening Routine: 3 full-body workout days per week Highlights: Leg Emphasis: Expect a significant volume of leg exercises to build and shape your glutes. Upper Body Integration: While the focus is on the lower body, we've included some upper body workouts for a balanced approach. Challenging Workouts: Each session is designed to be engaging and challenging, ensuring you're always pushing towards your goals. Progressive Overload: Exercises are structured to gradually increase in intensity, fostering continuous improvement and strength gains. By the end of this block, you'll have laid a strong foundation for glute development, along with overall body strength and conditioning. Get ready to embark on a journey that will transform your body and boost your confidence!

Block 1 Foundation for your Glutes

This program is designed to help you stay strong, supported, and confident in your body throughout pregnancy, without pushing limits, chasing PBs, or stressing your nervous system.

The focus is movement quality over intensity, with special attention on:

🍑 Glutes – for pelvic support, posture, and daily strength

🧱 Back & postural muscles – to support your spine as your body changes

🧠 Stability, control & breathing – so you feel safe, grounded, and in tune with your body

This is not a performance-based program.
There is no lifting heavy, no maxing out, no pushing through fatigue.

The goal is to:

Maintain strength in a changing body

Support joints, hips, and lower back

Improve body awareness and confidence

Move in a way that feels calm, intentional, and empowering

Think: “I’m moving because it feels good and supportive” & not “I need to prove something.”

Training Focus & Guidelines

To keep training safe and appropriate, this program follows these key principles:

Movement > load
No chasing PBs. No ego lifting.
We prioritise control, range, and connection.

Breathing always comes first
👉 Exhale on effort
👉 No breath holding
👉 No bracing hard 

Keep intensity moderate

Heart rate: ~50–75% of max or lower

Effort level: RPE 7 or below

You should always feel like you could stop and talk, rather leave the session "I could do more" than "I have overdone it"

Stability over speed
Slow, controlled reps.
Stable positions.
Exercises chosen to minimise unnecessary strain.

Listen to your body, every session & adjust!
Pregnancy is not linear.
Some days you’ll feel great. Some days you won’t.
Both are normal. Adjust as needed, always.

Important Safety Disclaimer

This program is generalised and intended only for low-risk pregnancies.

⚠️ This program is NOT suitable if you have a moderate or high-risk pregnancy, or if you have been advised against exercise by a medical professional.

Before starting this program, you must:

Consult your GP and/or midwife

Receive clear approval to participate in exercise and strength training during pregnancy

At all times:

Stop if something feels wrong, uncomfortable, or off

Modify or skip exercises as needed

Prioritise how your body feels over completing a workout

You are never “failing” the program by resting, modifying, or stopping early.
That is part of training smart during pregnancy.

The bottom line:

This program exists to support you, not push you.
We move with intention, breathe with control, and respect the season your body is in.

Strong. Safe. Supported. 💜

PregnancyProgram

Gymworkouts

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2nd Trimester

Welcome to the Busy Girl program - the perfect 12-week workout plan for busy girls who want it all! If you're looking to improve your physique, get stronger, and focus on some fitness by getting her heart up, this program is for you.

Divided into two 6-week blocks, the Busy Girl program consists of 4 workouts per week, including one lower body day, one upper body day, and two full-body days that focus on glute and shoulder growth, as well as overall body composition. Plus, we've added a tiny but of cardio to keep your heart rate up and make sure you feel like you've truly accomplished something.

At Busy Girl, we understand that life can get hectic, but that doesn't mean you should compromise your fitness goals. Our program is designed to fit seamlessly into your busy lifestyle, leaving you feeling energized and empowered. 

Our workouts are not only effective but also efficient, so you'll be able to get the results you want without sacrificing precious time. With a focus on all-rounded strength and cardiovascular fitness, you'll be on your way to feeling stronger and fitter than ever before.

Join the Busy Girl community today and start your journey towards a more confident, healthier, and happier you. With our fun and empowering program, you really can have it all!

Busy girl

6 Weeks

2x Full Body

Cardio finisher

1 Lower

1 Upper

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I want it all

This structured program is designed to ensure you reach your fitness goals efficiently, preparing you both physically and mentally for your upcoming holiday. By adhering to this program, you will not only enhance your fitness but also enjoy the benefits of improved health and well-being.
After Block 1:

Improved Muscle Tone: Noticeable muscle engagement and definition, particularly in the glutes and legs.
Enhanced Endurance: Increased stamina and the ability to perform exercises with better form and less fatigue.
Preparation for Higher Intensity: Your body will be primed for the more challenging workouts in Block 2.

After Block 2:

Increased Strength: Significant gains in strength, particularly in functional movements like squats and deadlifts, helping you handle travel tasks with ease.
Better Cardiovascular Fitness: Ability to comfortably run a 5K, with improved overall cardiovascular health.
Balanced and Toned Physique: Lean muscle mass and reduced body fat, contributing to a fit and toned appearance.
Enhanced Confidence: Improved self-esteem and readiness to enjoy your holiday to the fullest, feeling strong and capable.



Gym 

Cardio

Build Muscle

Hybrid

Learn to run 5km

Improve your physique

Get Holiday ready

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Euro Summer Hybrid

The primary goal of Block 1 is to establish a solid foundation of strength and endurance. This phase emphasizes learning proper exercise form, gradually increasing exercise intensity, and building cardiovascular fitness.

The primary goal of Block 2 is to build upon the strength and endurance developed in Block 1 by increasing intensity and incorporating new exercises and tempos. This phase focuses on progressive overload to continue making gains in strength and endurance.

Block 1 of the Train with V program is a dedicated 8-week strength training regimen designed for those with intermediate strength levels, focused on maintaining muscle size and overall strength. This program requires full gym access and emphasises the importance of consistency and mastery of key compound lifts.  With two full-body workouts each week, you’ll focus on increasing both your lifting percentages and Rate of Perceived Exertion (RPE) as the program progresses. By keeping the exercises the same throughout the 8 weeks, you’ll have the opportunity to perfect your technique and ensure steady progress.  This program is ideal for those who might be traveling or have a busy schedule, as it’s designed to be flexible. If you find yourself skipping a few workouts, you can still maintain your progress by alternating between Day 1 and Day 2 each week, ensuring you continue to build strength even with limited time.  Train with V: Block 1 is all about staying consistent, nailing the basics, and ensuring you keep progressing, no matter how hectic your schedule gets.

2 days per week

Full Gym Access

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Train with V - Holiday Edition

Home Workout 1.0 is a 12-week program designed for those with intermediate strength levels, focusing on maintaining muscle size and building strength with minimal equipment. This program includes two full-body workouts per week, requiring only dumbbells and resistance bands, with a bench being optional.

The emphasis in Home Workout 1.0 is on progression through increased Rate of Perceived Exertion (RPE) as you advance. By sticking to the same exercises throughout the 6 weeks, you’ll have the chance to perfect your form and ensure consistent strength gains.

This program is perfect for busy individuals who want an effective workout from the comfort of their home. Even if your schedule is tight, you can alternate between Day 1 and Day 2 each week to stay on track. Home Workout 1.0 is all about staying consistent, mastering the basics, and making progress, no matter how hectic life gets.

Homeworkout

Dumbbell

Booty Bands

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Home Workout 1.0

Block 1 of Home Workout 1.0 is a 6-week strength-focused plan designed for those with beginner to intermediate experience, aiming to maintain muscle size and enhance overall strength with minimal equipment. This block includes two full-body workouts per week, using just dumbbells and resistance bands, with a bench being optional.  The focus in Block 1 is on progression by gradually increasing your Rate of Perceived Exertion (RPE) as you move through the program. By sticking to the same exercises throughout the 6 weeks, you'll be able to refine your technique and ensure steady strength gains.  This block is ideal for those who want an effective, time-efficient workout that can be done entirely at home. If your schedule is tight, you can alternate between Day 1 and Day 2 each week to stay on track. Block 1 of Home Workout 1.0 is designed to keep you consistent, mastering the fundamentals, and progressing, all from the comfort of your home.

Block 2 of Home Workout 1.0 is a 6-week advanced progression designed for those ready to take their strength and muscle maintenance to the next level. Building on the foundation laid in Block 1, this phase introduces more challenging exercises, with a focus on balance, pauses, and tempo to elevate your workout intensity.  In this block, you'll continue with two full-body workouts per week, but with updated exercises that incorporate more advanced techniques. You'll gradually increase the complexity of movements, adding balance challenges, incorporating pauses at key points, and adjusting the tempo to maximize muscle engagement.  This progression is perfect for those who have completed Block 1 and are looking to level up their routine with more intermediate exercises. The emphasis remains on increasing your Rate of Perceived Exertion (RPE) to ensure continuous strength gains. Block 2 is all about refining your technique, pushing your limits, and progressing further, all while continuing to train effectively at home.

Ready to take your back and booty to the next level? 🔥

If you're already smashing your Small Group PT, Pilates, or other workouts, but want that extra edge, this is your sign. This 1x weekly add-on session is designed to specifically target and grow your glutes and upper posterior chain (hello, strong back 👋).

Expect strategic, progressive strength programming that complements your current training, without the burnout.

Perfect for Busy Girls who want:
💥 More lower body volume for serious booty gains
💪 A stronger back to support better posture and lifts
📈 A clear, effective focus session you can knock out in under an hour

Let’s turn up the volume, on your training and your glutes hehe.

Back & Booty just got its own spotlight.
Ready to build?

gym-workout

back

8 weeks

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Busy Girl Back & Booty 1.0

Welcome to the Busy Girl Back & Booty Builder, your extra-strength session designed to elevate your results. This focused training block is perfect for anyone already committed to Small Group PT, Pilates, or their regular workouts, but ready to dial in and grow their glutes and upper posterior chain.  Level: Beginner to Intermediate Focus: Glute Growth & Back Strengthening Format: 1x targeted gym session per week  What to Expect: 🍑 Booty Burn: Targeted glute work with smart programming to activate, build, and shape your lower body. 💪 Back Gains: Strengthen your upper posterior for better posture, support, and that sculpted back look. 🔥 Strategic Isolation: These exercises are carefully selected to complement, not compete with, your existing training. 📈 Progressive Overload: Week by week, you’ll increase reps, sets, or weights to ensure consistent growth.  By the end of this block, you’ll feel stronger, more sculpted, and empowered, because this isn’t just about aesthetics, it’s about owning your strength.  Time to give your Back & Booty the attention they deserve. Let’s build. 👊

Block 1 Foundation for your Back & Glutes

Welcome to the Busy Girl Back & Booty Builder 2, your extra-strength sessions designed to elevate your results. This focused training block is perfect for anyone already committed to Small Group PT, Pilates, or their regular workouts, but ready to dial in and grow their glutes and upper posterior chain.  Level: Intermediate Focus: Glute Growth & Back Strengthening Format: 2x targeted gym session per week  What to Expect: 🍑 Booty Burn: Targeted glute work with smart programming to activate, build, and shape your lower body. 💪 Back Gains: Strengthen your upper posterior for better posture, support, and that sculpted back look. 🔥 Strategic Isolation: These exercises are carefully selected to complement, not compete with, your existing training. 📈 Progressive Overload: Week by week, you’ll increase reps, sets, or weights to ensure consistent growth.  By the end of this block, you’ll feel stronger, more sculpted, and empowered, because this isn’t just about aesthetics, it’s about owning your strength.  Time to give your Back & Booty the attention they deserve. Let’s build. 👊

Block 2 Level Up your Back & Glutes

Welcome to the Busy Girl Back & Booty Builder 3, your extra-strength sessions designed to elevate your results. This focused training block is perfect for anyone already committed to Small Group PT, Pilates, or their regular workouts, but ready to dial in and grow their glutes and upper posterior chain.  Level: Intermediate Focus: Glute Growth & Back Strengthening Format: 2x targeted gym session per week  What to Expect: 🍑 Booty Burn: Targeted glute work with smart programming to activate, build, and shape your lower body. 💪 Back Gains: Strengthen your upper posterior for better posture, support, and that sculpted back look. 🔥 Strategic Isolation: These exercises are carefully selected to complement, not compete with, your existing training. 📈 Progressive Overload: Week by week, you’ll increase reps, sets, or weights to ensure consistent growth.  By the end of this block, you’ll feel stronger, more sculpted, and empowered, because this isn’t just about aesthetics, it’s about owning your strength.  Time to give your Back & Booty the attention they deserve. Let’s build. 👊

Block 3 Level Up your Back & Glutes

Beginner Apartment Gym is your 12-week strength plan built specifically for apartment gyms, where space (and sometimes equipment) is limited, but progress doesn’t have to be.

You’ll train twice per week with full-body sessions using mainly dumbbells and resistance bands, a bench is optional, but your consistency isn’t. 

The program sticks with the same movements for the first 6 weeks so you can dial in your form, focus on progressive overload, and feel every bit of your strength climb.

We’ll increase your intensity through RPE each week, no guessing, no wasted reps, just smart progression that fits your life.

This one’s for the busy girl who wants to stay strong, protect her muscle, and keep her confidence high, without leaving the building. Whether you hit your apartment gym before work or squeeze in a quick evening lift, this plan makes it simple to stay consistent, get stronger, and actually enjoy training again.

Beginner

apartmnet .png

Apartment Gym 1.0

Block 1 is a 6-week strength-focused plan designed for those with beginner experience, aiming to maintain muscle size and enhance overall strength with minimal equipment. This block includes two full-body workouts per week, using mainly dumbbells and resistance bands, with a bench being optional.  The focus in Block 1 is on progression by gradually increasing your Rate of Perceived Exertion (RPE) as you move through the program. By sticking to the same exercises throughout the 6 weeks, you'll be able to refine your technique and ensure steady strength gains.  This block is ideal for those who want an effective, time-efficient workout that can be done entirely at home. If your schedule is tight, you can alternate between Day 1 and Day 2 each week to stay on track. Block 1 of Home Workout 1.0 is designed to keep you consistent, mastering the fundamentals, and progressing, all from the comfort of your home.

Block 2 is a 6-week advanced progression designed for those ready to take their strength and muscle maintenance to the next level. Building on the foundation laid in Block 1, this phase introduces more challenging exercises, with a focus on balance, pauses, and tempo to elevate your workout intensity.  In this block, you'll continue with two full-body workouts per week, but with updated exercises that incorporate more advanced techniques. You'll gradually increase the complexity of movements, adding balance challenges, incorporating pauses at key points, and adjusting the tempo to maximize muscle engagement.  This progression is perfect for those who have completed Block 1 and are looking to level up their routine with more intermediate exercises. The emphasis remains on increasing your Rate of Perceived Exertion (RPE) to ensure continuous strength gains. Block 2 is all about refining your technique, pushing your limits, and progressing further, all while continuing to train effectively at home.

Ready to take your back and booty to the next level? 🔥

If you're already smashing your Small Group PT, Pilates, or other workouts, but want that extra edge, this is your sign. This 1-2x weekly add-on session is designed to specifically target and grow your glutes and upper posterior chain (hello, strong back 👋).

Expect strategic, progressive strength programming that complements your current training, without the burnout.

Perfect for Busy Girls who want:
💥 More lower body volume for serious booty gains
💪 A stronger back to support better posture and lifts
📈 A clear, effective focus session you can knock out in under an hour

Let’s turn up the volume, on your training and your glutes hehe.

Back & Booty just got its own spotlight.
Ready to build?

intermediate

Busy Girl Back & Booty 2.0

Welcome to the Busy Girl Back & Booty Builder 4, your extra-strength sessions designed to elevate your results. This focused training block is perfect for anyone already committed to Small Group PT, Pilates, or their regular workouts, but ready to dial in and grow their glutes and upper posterior chain.  Level: Intermediate Focus: Glute Growth & Back Strengthening Format: 2x targeted gym session per week  What to Expect: 🍑 Booty Burn: Targeted glute work with smart programming to activate, build, and shape your lower body. 💪 Back Gains: Strengthen your upper posterior for better posture, support, and that sculpted back look. 🔥 Strategic Isolation: These exercises are carefully selected to complement, not compete with, your existing training. 📈 Progressive Overload: Week by week, you’ll increase reps, sets, or weights to ensure consistent growth.  By the end of this block, you’ll feel stronger, more sculpted, and empowered, because this isn’t just about aesthetics, it’s about owning your strength.  Time to give your Back & Booty the attention they deserve. Let’s build. 👊

Block 4 Level Up your Back & Glutes

12-Week Full-Body Strength Program

This program is built for women who are busy, capable, and done with all-or-nothing training.

The Busy Girl Program is a full-body strength system designed so that every session counts. Miss a day? Life happens. You’ll still train all major muscle groups each workout, still progress, and still get results, without needing a “perfect” week.

Across 12 weeks, you’ll focus on:

Big compound lifts (hinge, squat, push, pull)

Smart accessories for glutes, legs, upper body, and core

Progressive overload without burnout

Technique-first training that builds confidence and strength


Who this program is for

Busy women who can’t train 4+ days a week

Anyone who skips sessions occasionally and wants a plan that still works

Gym-goers who want structure without complexity

Women who want strength, shape, and confidence, not punishment

What makes it different

Full-body every session = no wasted workouts

Balanced lower + upper body focus

Strength first, accessories second

Designed to work even with 2–3 sessions per week

You don’t need more time.
You need a smarter plan.

lower back issues

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Busy Girl Gym

12-Week Block Overview: Full-Body Strength & Structure  This 12-week block is about consistency over perfection.  Each week follows a rotating full-body structure so that:  You never “miss” a muscle group  You build strength steadily across the block  Your body gets enough exposure to progress—even on busy weeks  Training Focus  Primary lifts: hip hinge, squat, press, pull  Secondary work: glutes, quads, hamstrings, upper back, shoulders. You’ll see familiar movements repeated across weeks with:  Slight rep changes  Load progression  Intentional volume increases  This is how results are built, quietly, repeatedly, and sustainably.  What to expect over 12 weeks  Stronger lifts without feeling wrecked  Better technique and movement confidence  Visible body composition changes  Less stress around “missing a day”  More trust in the process (and yourself)  The mindset  Train when you can. Lift with intention. Stop restarting.  If you show up 2–3 times per week, this program will meet you there and still deliver results.

18-Week 12km Run Journey

This program is designed to take you from short, manageable runs to confidently completing a 12km run, without burnout, without injury, and without boring repetition. Designed for girls who can already run 5km non stop.

You’ll run twice per week:

1x: Long run to build endurance

1x: Shorter quality run for variety, skill, and confidence

Each week blends:

Easy runs

Progressive efforts

Rolling intervals

Short speed work

Most runs stay comfortable and conversational, with just enough faster work to keep things fun and improve efficiency. Walking is always allowed, and pace targets are guides, not rules!

This is not about being fast.
It’s about becoming consistent, confident, and resilient as a runner.

running

rehab

12km

beginner

5km base

Run 12km

Focus: Consistency, confidence, and impact tolerance  This phase is about getting your body used to running again while keeping things light and enjoyable.  You’ll start with short, manageable distances and gentle variations like rolling efforts and short strides. The goal is to build a habit, reintroduce impact gradually, and remind your body that running doesn’t need to feel hard to be effective.  Expect:  Short runs  Mostly easy pacing  Fun, low-stress speed exposure  A deload week to absorb the work  This phase sets the foundation for everything that follows.

Back to Running (Weeks 1–4)

Focus: Aerobic fitness with playful structure  Here we begin to build your aerobic base while adding more structured variety.  Long runs extend gradually, while short runs introduce controlled repeats, rolling efforts, and light progressions. Nothing is maximal — the aim is to improve pacing, rhythm, and efficiency without overwhelming your system.  Expect:  Longer easy runs  Simple interval structures  More confidence with pace changes  A planned deload to stay injury-free  You’re not pushing harder, you’re getting better.

Base + Skill (Weeks 5–8)

Focus: Time on feet and sustainable progress  This is where endurance really starts to build.  Long runs move beyond your comfort zone in a controlled way, while shorter sessions keep things interesting with rolling intervals, repeats, and progressive runs. Everything is still effort-led, with recovery and consistency prioritised.  Expect:  Noticeable improvements in stamina  More confidence at longer distances  Structured workouts that feel achievable  A strategic deload to reset the body  This phase bridges the gap between “I can run” and “I can go the distance”.

Endurance Expansion (Weeks 9–12)

Focus: Confidence at higher distances  You’re now running longer and stronger — this phase is about maintaining momentum without fatigue.  Long runs approach peak distances, often with progressive elements, while short runs stay fun and varied to keep motivation high. Intensity is controlled and intentional.  Expect:  Your longest runs so far  Controlled progressions  Short, engaging quality sessions  A mini deload to stay fresh

Peak Variety (Weeks 13–16)

Taper & Confidence (Weeks 17–18)  Focus: Feeling ready, not tired  The final phase is about arriving at the start line fresh and confident.  Volume reduces, intensity stays light, and your body gets the chance to absorb all the work you’ve done. Nothing new is introduced, just sharpening and reassurance.  Expect:  Short, relaxed runs  Light speed reminders  Plenty of recovery  A calm, confident 12km run  You’re not here to survive it. You’re here to enjoy it.

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