start with structure.
this isn’t another workout plan you
download & forget about.
this is a system you follow.
one that meets you where you are
& helps you build strength in a way that actually fits your life.
— structured strength training, mobility & cardio
— 2–3 full body strength days per week
— delivered through an app with guidance built in
— 3 program paths to choose from
rebuild
you’re stepping back into it. reconnecting with your body building awareness, control, & consistency.
beginner friendly & best for anyone who hasn't trained with innerblüm before, this path helps you get comfortable with & learn the programming style.
equipment needed: at least 2 free weights (dumbbells or kettlebells), mini band[s], a superband[s] & room to lay down on the floor.
**to keep building strength as you progress, you'll want to be open to purchasing heavier weights over time. progressive overload is the goal!
foundations
you’ve lifted before. you’re ready for more structure & more intention behind how you train & progress.
best for anyone who's trained consistently before (with us or elsewhere) for at least 2-3 years & is confident in body awareness.
equipment needed: at least 2 free weights (dumbbells or kettlebells), mini band[s], a superband[s] & room to lay down on the floor.
**to keep building strength as you progress, you'll want to be open to purchasing heavier weights over time. progressive overload is the goal!
strength+
you’re experienced. you're ready to refine, push, & perform with purpose.
best for anyone with access to a fuller setup, with at least 3+ years of experience lifting, who wants to train at a higher capacity & build serious strength over time.
equipment needed: a solid selection of dumbbells &/or kettlebells, a barbell, a squat rig &/or pull up bar, resistance ibands, & at least one piece of cardio equipment (rower, treadmill, bike, or skiERG).
a system you
can follow
you’re not just following workouts, you’re learning how to train. every part of this system is designed to guide you so you understand what you’re doing & why.
-
2–3 full body progressive strength workouts per week
-
strength, mobility, & conditioning included
-
programming updated monthly
-
options based on your experience level
-
access to <30 minute mini workout library
-
on-demand format that works with your schedule
-
app access with progress & habit tracking
[what your week can look like]
-
2–3 strength days
-
2–3 conditioning or gentle movement days
-
mobility & recovery as needed
inside the app
everything is laid out so you know exactly what to do.
-
video demos for every exercise
-
clear sets, reps, & tempo guidance
-
track your weights & progress over time
-
access your full program anytime
monthly progression & guidance
your training evolves & grows with you.
-
monthly progression to build strength over time
-
seasonal focus to support your energy & lifestyle
-
short videos & notes to guide your approach
a holistic approach
this system supports how you move, recover, & show up in your life.
-
mobility work to support your body & reduce tension
-
conditioning options based on your time & energy
-
space to build habits that support your training
it’s a complete, flexible structure you follow throughout the week.