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StrongHER
Strength you can see. Performance you can feel.
A 6-week strength and hypertrophy program built for women who are ready for a challenge. Four full-gym sessions a week with intentional progressions.
Start the Program6
Weeks
24
Sessions
4
Days a Week
Why this program exists
StrongHER is the program you run when you want results that build week after week: clear training phases, heavy lifting, and intention behind every set.
What you get
A program that's meant to perform.
Six weeks of full-body strength and hypertrophy training, structured to build strength you can use and muscle you can see.
- 6-week training program, 4 sessions per week
- Full-body strength and hypertrophy programming
- Video demos for every exercise
- Built-in weekly progressions
- App access
- Performance and progress tracking
Is this for you
Built for women who lift with purpose.
This is for you if
- You've trained consistently for at least a few months and want more structure or intentional programming
- You want strength and visible muscle
- You have full gym access and you're ready to use it
- You can commit to four sessions a week
- You're ready to push yourself and reach your full potential
This isn't for you if
- You're brand new to lifting (start with Built in 35 instead)
- You can only train two or three days a week
- You only have dumbbells at home (full gym recommended)
- You want shorter sessions or a less intense schedule
- You're looking for a custom program and coaching feedback (apply for coaching here)
Inside the program
Six weeks, built to compound.
Every week stacks on the last. By Week 6 you'll have proof in your numbers and proof in the mirror.
01
Foundation
Set baselines on the main lifts. Dial in technique and intensity for the weeks ahead.
02
Build
Add load with intent. Volume climbs while form holds.
03
Push
Strength work gets heavier. Hypertrophy work gets denser.
04
Heavy
Max strength block. Peak load on the main lifts.
05
Volume
High-volume hypertrophy week. Push real muscle growth.
06
Test
Retest the main lifts. Hit new PRs and prove the work.
How it works
Three steps. Then you train.
STEP 01
Get the program
Buy StrongHER in under a minute.
STEP 02
Download Everfit
Access your free download link via email after purchase.
STEP 03
Start Day 1
Open the app and start training.
Your Coach
Alli Graham
Alli designs phase-based strength programs that build functional strength, muscle, and confidence. StrongHER is her 6‑week, gym‑based program for women who want to push heavier, see visible muscle, and train with intention through clearly defined training phases. Every week is mapped out so you know exactly what to do when you walk into the gym. You'll leave StrongHER lifting more, moving better, and knowing how to keep progressing on your own.
Proof
The work pays off.
StrongHER is new. These are women Alli coaches across Carna programs. Same coach, same standards, same kind of work that compounds.
RECOMP
Muscle built. Glutes grown.
Visible glute growth and lower-body muscle development through dedicated strength programming. The kind of result that shows in the mirror and on the lifts.
Anonymous // Carna Method Client
100%
Workouts completed
Visible recomp. Glute and leg development. Steady strength progression across the program. The result of completing every workout, even when life got busy.
Natasha // Challenge Client
60+
Lbs down, muscle maintained
Most of her muscle mass maintained through a year of significant weight loss. Through strength training and habit building, she developed habits that led to long-lasting results and continued, steady progress.
Kat // GLP-1 Support Client
FAQ
Quick answers.
Do I need to be an experienced lifter?
You should have at least a few months of consistent training under your belt and be comfortable with basic barbell and dumbbell lifts. If you're brand new to lifting, start with Built in 35.
What equipment do I need?
Full gym access is recommended. Dumbbell-only alternatives are provided for most exercises if you're between gyms or training from home for a session.
How long are the workouts?
Plan for roughly 60 to 75 minutes per session, including warm-up.
What if I miss a workout?
Pick up where you left off. The program is self-paced. There's no schedule pressure.
How does the Everfit app work?
Everfit is a free workout app. Your program loads into it with all videos, instructions, and tracking in one place. Setup takes under five minutes and we send instructions after purchase.
Is there 1:1 coaching included?
No. StrongHER is self-guided. If you want personal coaching with custom programming and direct support, look at The Carna Method.
Can I keep using the program after six weeks?
Yes. Once you have access, the program is yours. Run it again, use it as a strength base, or move into something more advanced.
Six weeks from now, you'll be visibly stronger.
Or you'll wait six more weeks to start.
One-time payment. Instant access.
$25
Start the Program