Every program is created by Ardelia Lampkin, designed from 20+ years of real-world training experience, not copied from a template.
The signature full-body strength and shape plan: push, pull, legs, shoulders, glutes, and core structure for women who want better gym results.
The perfect starting point for women who want to stop wandering around the gym and start using machines, dumbbells, and cables with a real plan.
A lower-body shape plan for glutes, legs, hamstrings, and confidence using machines, cables, dumbbells, Smith machine work, and smart accessories.
A core-focused add-on for strength, bracing, waistline control, and short finishers that pair with any TrainHer Pro program.
The science of feeding your body to build, burn, and perform. mTOR signaling, hormone cycles, meal timing, gut health, metabolic adaptation, and a 7-day meal plan with macro targets. This is not a diet guide.
Tier 1 through Tier 3 supplement protocols with full mechanisms of action, dosing, timing, what to look for on the label, and a waste-of-money table that will save you hundreds.
Red light therapy, sauna, cold plunge, sleep architecture, Zone 2 cardio, joint health, deload weeks, and your home recovery toolkit ranked by priority and ROI. The gap between training hard and training smart.
Gain direct access to Ardelia's trusted performance medicine specialist. Ideal for clients who want bloodwork analysis, hormone optimization, injury assessment, or medical-grade performance support alongside their training.
Every program, guide, and protocol in one shot. 3 workout programs plus nutrition, supplement, and recovery blueprints. The complete TrainHer Pro system. Buy it once, own it forever.
Instead of buying programs one at a time, join TrainHer Pro and get unlimited access to every program, plus live coaching, nutrition guidance, and community for one monthly price.
Book a free consultation and Ardelia will help you find the perfect fit.