REQUIRED
MONDAY
Full Body
TUESDAY
Lower Body
THURSDAY
Upper Body
FRIDAY
Full Body
OPTIONAL
WEDNESDAY
Bodyweight or Mobility
SUNDAY
Bonus Lower Body
RECOVERY
sunday
Rest & Recovery
YOUR SIX-WEEK STRENGTH + NUTRITION PLAN
A COMPLETE APPROACH TO GETTING STRONGER
Stronger in Six is a complete six-week strength and nutrition program created for women who want to build strength, improve muscle tone, feel more confident, and create healthy habits that fit into real life.
You’ll complete four foundational strength workouts each week, with two optional workouts available when your schedule and energy allow. Some weeks you may train four days, and other weeks you may complete all six. You can choose the Home or Gym Edition and progress at a pace that works for you.
Nutrition is one of the most important parts of Stronger in Six. You’ll learn how to properly fuel your body, plan meals, understand and track your macros, and enjoy food without feeling restricted. Your nutrition plan will include personalized macros based on your goals, meal-planning guidance, simple recipes, and support using supplements to build healthy daily habits.
This program isn’t about eating as little as possible, cutting out the foods you enjoy, or following an unrealistic routine. It’s about learning how to eat in a way that supports your energy, workouts, recovery, and goals while still enjoying your life.
By the end of the six weeks, you won’t just feel stronger—you’ll have a better understanding of how to train, how to fuel your body, and how to continue making progress long after the program is over.
6 WEEKS
COMPLETE STRENGTH AND NUTRITION PROGRAM
4 + 2 FLEXIBILITY
FOUR FOUNDATIONAL WORKOUTS AND TWO OPTIONAL DAYS
PERSONALIZED NUTRITION
MACROS, MEAL PLANNING, RECIPES AND TRACKING SUPPORT
HOME OR GYM
CHOOSE WHERE YOU FEEL MOST COMFORTABLE TRAINING
YOUR TRAINING PLAN
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Six weeks of structured workouts
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Four foundational workout days
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Two optional movement days
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Home and gym editions
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Progressive overload guidance
COMPLETE NUTRITION PROGRAM
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Personalized macros based on your goals
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A structured meal plan
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Help learning how to track your macros
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Simple, high-protein recipes
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Supplement guidance for healthy daily habits
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Nutrition education you can continue using
COACHING, HABITS + SUPPORT
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Two live coaching calls with Kass
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Weekly progress check-ins
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A flexible check-in submission window
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Daily movement goals
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Accountability throughout the program
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Help making adjustments when needed
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Support building realistic habits
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No additional cardio required
MORE THAN A WORKOUT PROGRAM
YOUR COMPLETE NUTRITION PLAN
Your workouts are only one part of Stronger in Six. Nutrition is a major focus of the program because learning how to properly fuel your body can make a meaningful difference in your energy, recovery, strength, and overall progress.
You’ll receive a structured meal plan and personalized macros based on your body, lifestyle, and goals. I’ll help you understand how to track your macros, make adjustments, and turn those numbers into meals you can realistically prepare and enjoy.
You’ll also have access to simple, high-protein recipes and included supplements that can support your healthy daily habits. The goal is to give you a nutrition plan you understand and skills you can continue using after the six weeks are complete.
PERSONALIZED MACROS
Your macros are calculated to support your individual goals
PERSONALIZED MEAL PLAN
A clear plan that removes the guesswork from what to eat.
MACRO-TRACKING SUPPORT
Help learning how to weigh, log, and track your food accurately.
SIMPLE RECIPES
Practical, high-protein recipes that make following your plan easier.
SUPPLEMENTS INCLUDED
To help you put your nutrition plan into action, your Stronger in Six program includes a starter supplement bundle:
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One bag of protein
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One box of Green Synergy
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One box of Fizz
These products give you convenient options for supporting your daily protein intake, adding more greens to your routine, and staying energized throughout the program. You’ll receive guidance on how to incorporate each product into your personalized nutrition plan.
CHOOSE WHERE YOU WANT TO TRAIN
Stronger in Six is available in two training formats. When you enroll, you’ll choose either the Home Edition or the Gym Edition based on where you plan to complete your workouts. Your selected edition will be delivered through the Playbook app.
Home Edition
Complete your six-week program from home using dumbbells, a resistance band, a stability ball, and body weight. This edition is designed to help you build strength, improve muscle tone, and progress without needing a gym membership.
Equipment needed:
Dumbbells
Resistance band
Stability ball
Gym Edition
Complete your six-week program in the gym using dumbbells, barbells, cables, benches, and machines. This edition is ideal if you enjoy training in a gym and want access to heavier weights and a wider selection of equipment.
Equipment needed:
Dumbbells
Barbells
Cables
Machines
BUILDING STRENGTH ONE WEEK AT A TIME
Throughout the six weeks, you’ll experience fun, varied workouts designed to keep you motivated, challenged, and excited to train. Each workout will guide you through different exercises and training styles while helping you build strength, improve muscle tone, and continue progressing at your own pace.
WEEKS 1–2: BUILD YOUR FOUNDATION
Learn how the program works, become comfortable with your training environment, and choose weights that challenge you while allowing you to maintain good form.
WEEKS 3–4: INCREASE THE CHALLENGE
Continue building strength through new exercises, different workout combinations, and opportunities to increase your weights, repetitions, or intensity.
WEEKS 5–6: FINISH STRONG
Put everything you’ve learned into action with challenging, engaging workouts designed to help you recognize your progress and finish the program feeling stronger and more confident.
Your workouts will remain fun, fresh, and challenging throughout the program—while giving you the structure and guidance you need to make progress.
MEET YOUR COACH
HI, I’M KASSIDY
I know how easy it is to put yourself last when life is busy. Between family, work, responsibilities, and everything else competing for your attention, taking care of yourself can begin to feel overwhelming.
I created Stronger in Six to give women a realistic way to become stronger, properly fuel their bodies, and build healthy habits without feeling like fitness has to take over their lives.
My coaching approach combines effective strength training, personalized nutrition, accountability, and flexibility. I’m not here to expect perfection. I’m here to help you understand what your body needs, work through challenges, celebrate your progress, and keep moving forward—even during the weeks when life doesn’t go according to plan.
Throughout the six weeks, I’ll support you through weekly check-ins and two live coaching calls. You won’t receive a generic program and be left to figure everything out alone. We’ll work together to help you become stronger, more confident, and better equipped to continue these habits long after the program ends.
My goal isn’t simply to help you complete six weeks. It’s to teach you how to build strength, fuel your body, and create habits you can continue for life.
Do I have to exercise six days a week?
No. The program includes four foundational workout days and two optional movement days. Complete the four foundational workouts each week, then add one or both optional workouts when your schedule, energy, and recovery allow.
Do I choose the Home or Gym Edition?
Yes. When you enroll, you’ll choose one edition based on where you plan to train most consistently. Your enrollment includes either the Home Edition or the Gym Edition—not both.
How will I access my workouts?
After enrolling, you’ll receive a personal link to access your selected program through the Playbook app. Inside the app, you’ll find your workout schedule, exercises, demonstrations, sets, repetitions, and training guidance.
What equipment do I need for the Home Edition?
You’ll need dumbbells in a few different weights, one heavier dumbbell for lower-body exercises, a resistance band, and a stability ball. Kettlebells are helpful but not required.
What nutrition support is included?
You’ll receive personalized macros, a structured meal plan, help learning how to track your macros, meal-planning guidance, high-protein recipes, nutrition education, and support learning how to fuel your body without unnecessary restriction.
Are supplements included?
Yes. Your program includes a supplement starter bundle with one bag of protein, one box of Green Synergy, and one box of Fizz. You’ll also receive guidance on incorporating these products into your daily routine.
Will I receive personal support?
Yes. You’ll have two live coaching calls with me during the six weeks, along with weekly progress check-ins. Check-ins must be submitted within the designated weekly window, but you can complete them at the time that works best for your schedule.
Is Stronger in Six beginner-friendly?
Yes. You can select weights and exercise options that match your current ability. The workouts will remain fun and varied while allowing you to gradually increase the challenge as you become stronger and more confident.
QUESTIONS? I'VE GOT YOU
READY TO BECOME STRONGER IN SIX?
You don’t need a perfect schedule, years of experience, or an extreme routine to make progress. You need a clear plan, personalized guidance, and the willingness to keep showing up.
Stronger in Six brings together fun strength workouts, personalized nutrition, weekly accountability, and hands-on coaching to help you feel stronger, more confident, and more in control of your health. Take the next step and discover everything included in your six-week experience.
It’s time to build strength, fuel your body, and create habits that last.