Programs Memberships About Contact Member Login Join Now
Programs and guides

Every Set. Every Rep. Already Written.

Three training programs and three guides, written by Ardelia Lampkin. Buy one, buy the stack, and it stays yours. No membership required to own any of it.

Training programs

The three training blocks

Same honest structure across all three: 8 weeks, 5 days a week, lifetime access.

Get It Girl

Beginner

Get It Girl: Gym Confidence

Your first real training block. Eight weeks of teaching the movements themselves, so you stop circling the floor deciding what to do and start walking in already knowing what today is.

8 weeks 5 days / week Beginner Lifetime access

Who it is for

Women who are new to the gym, coming back after years away, or who have been going for a while without a plan and know it.

What is inside

  • Foundational movement teaching: squat, hinge, press, row, and carry, taught one pattern at a time.
  • Machines, cables, and dumbbells introduced deliberately, with the setup written out before the sets.
  • Five sessions a week that build on each other for eight weeks instead of restarting every Monday.
  • Weights and reps recorded so week eight has something to beat.

$149 one time

Buy Get It Girl
Best seller
Hourglass Strong

Intermediate to Advanced

Hourglass Strong: Full Body Transformation

The signature block. A push, pull, legs structure run across five training days, built to load the shoulders, back, and glutes hard enough to change the line of your frame.

8 weeks 5 days / week Intermediate to Advanced Lifetime access

Who it is for

Women who already know their way around a barbell and a cable stack, and who want a written progression instead of another improvised session.

What is inside

  • Push days: chest, shoulders, and triceps, with pressing volume that actually accumulates.
  • Pull days: back and biceps, rows and pulldowns loaded for width and thickness.
  • Leg days: quads, hamstrings, and glutes, plus the core work that holds the rest together.
  • Eight weeks of progression written in, so you know what to add and when to add it.

$229 one time

Buy Hourglass Strong
Booty Builder

Intermediate

Booty Builder: Built Lower

Eight weeks pointed at the lower body. Glute and hamstring days paired with quad focused days, so the whole leg gets trained and the glutes still get the priority slot.

8 weeks 5 days / week Intermediate Lifetime access

Who it is for

Women who can already hold position under load and want lower body work organized around a target instead of whatever machine happened to be open.

What is inside

  • Glute and hamstring days: hip thrusts, hinges, curls, and abduction work in a deliberate order.
  • Quad focused days: squats, presses, and extensions so the front of the leg keeps up with the back.
  • Machines, cables, dumbbells, and Smith machine work, with the setup specified for each lift.
  • Upper body and core sessions across the five days so the block stays balanced.

$249 one time

Buy Booty Builder
The guides

Everything that happens outside the gym

$49 each. Instant download after checkout, yours to keep.

Fuel Her: Nutrition Blueprint

How to eat for the training you are actually doing. Setting protein and calorie targets, timing meals around your sessions, building a week of food you will repeat, and what to change when the plan stops matching your week. Written to be followed on a normal schedule, not a photo shoot schedule.

$49 one time

Buy Fuel Her

Recover Her: Complete Recovery Protocol

The part most people skip. Sleep and rest day structure, mobility work, easy cardio, deload weeks, and an honest ranking of the recovery tools people spend money on: sauna, cold plunge, red light, and the rest. What to do first, what is optional, and what can wait.

$49 one time

Buy Recover Her

Stack Her: Supplement Protocol

A straight answer on the supplement aisle. Three tiers, from the short list worth buying first down to the ones you can skip, plus what each one is for, when to take the ones you keep, and how to read a label so you know what you are paying for.

$49 one time

Buy Stack Her
Best value

Own It All.
One price. Lifetime access.

All three training programs and all three guides in one purchase. Here is the honest math: bought separately the six products come to $774. The bundle is $597, so you keep $177.

Get It Girl, $149 Hourglass Strong, $229 Booty Builder, $249 Fuel Her, $49 Recover Her, $49 Stack Her, $49
$597 one time, lifetime access
Own It All

Instant download after checkout.
Yours to keep for good.

Which program

Start with the one that matches your week

All three run 8 weeks at 5 days a week. The difference is what they assume you already know.

  Get It Girl Hourglass Strong Booty Builder
Start here if The gym still feels like someone else's room You lift already and want a full body block that progresses You want the lower body to be the point
Level Beginner Intermediate to Advanced Intermediate
How it is split Movement patterns taught one at a time Push, pull, legs Glute and hamstring days, quad focused days
Length and frequency 8 weeks, 5 days / week 8 weeks, 5 days / week 8 weeks, 5 days / week
Access Lifetime Lifetime Lifetime
Price $149 $229 $249
Buy it Get It Girl Hourglass Strong Booty Builder

Still deciding between two of them?

Book the free consultation. Thirty minutes with Ardelia, no cost and no obligation, and you leave knowing which block to run first and which one comes after it.

Book a Free Consultation

Want coaching alongside the training?

The memberships add live calls, check ins, and time with Ardelia on a monthly basis. Programs are yours forever, memberships are month to month.

Compare the Memberships

Pick one and start this week.

Everything downloads the moment you check out. You can also browse the full store if you would rather see it all in one list.

Browse the Store Talk to Ardelia First