Get It Girl
Beginner
Get It Girl: Gym Confidence
Your first real training block. Learn the lifts, learn the machines, and walk in already knowing what today is.
Training programs for women
Stop Guessing.Start Transforming.
Real strength programs written by Ardelia Lampkin: eight weeks, five days a week, every set and rep already decided. You bring the effort. The plan is handled.
Instant access after checkout Programs are yours to keep Free consultation first, if you want it
Ardelia Lampkin, founder and coach More than 20 years in the gym. Every program on this site is one she wrote and trained herself.
Why women train with TrainHer Pro
Experience
20+ years in the gym
Two decades of lifting and coaching sit behind every block of training sold here. This is not a repackaged template.
Where it started
She began at zero
Ardelia failed her PT test entering the military. Weightlifting is what rebuilt her, and it is what she teaches now.
Structure
8 weeks, 5 days a week
Every training program follows the same honest structure, with progression written out so you never walk in without a plan.
Ownership
Buy once, keep it
Programs and guides download the moment you check out and stay yours. No membership required to own one.
Training programs
View All Programs
Pick the block that matches where you are
Hourglass Strong
Intermediate to Advanced
Hourglass Strong: Full Body Transformation
Push, pull, legs, shoulders, glutes, and core in one full body block built to change your shape from the shoulders down.
Booty Builder
Intermediate
Booty Builder: Built Lower
Glutes, hamstrings, and quads trained with real progression on machines, cables, dumbbells, and the Smith machine.
The guides
Everything that happens outside the gym
$49 each. Instant download.
Fuel Her: Nutrition Blueprint
How to eat for the training you are actually doing, laid out so you can follow it on a normal week.
Recover Her: Complete Recovery Protocol
Sleep, mobility, and rest day structure, so week eight still feels like something you can finish.
Stack Her: Supplement Protocol
A straight answer on what is worth buying, what is not, and when to take the things you keep.
Best value
Own It All.
Own It All.
One price. Lifetime access.
All three training programs and all three guides, together. Buy them separately and the six come to $774.
Get It Girl
Hourglass Strong
Booty Builder
Fuel Her
Recover Her
Stack Her
$597
one time, lifetime access
Own It All
Instant download after checkout.
Yours to keep for good.
Memberships
Want coaching, not just a program?
Three tiers, billed monthly. Pick the amount of access to Ardelia that actually fits your week.
TrainHer Studio
$79/mo
The full training library for women who just need the plan and the structure to follow it.
- Full workout library
- Workout tracking tools
- Member community access
Most popular
Signature Coaching
$199/mo
The library plus real accountability: live calls, nutrition guidance, and a monthly check in on your progress.
- Everything in TrainHer Studio
- Monthly live coaching calls
- Nutrition guidance library
- Monthly progress check in
Elite Concierge
$499/mo
Weekly time with Ardelia and programming written around your schedule, your gym, and your body.
- Everything in Signature Coaching
- Weekly 1 on 1 coaching sessions
- Custom workout programming
- Custom nutrition plan
All memberships are billed monthly. Full details, including what each tier does not include, are on the membership page.
"I struggled with fitness too. That is exactly why I can help you."
Meet your coach
Read Ardelia's Full Story
Ardelia Lampkin
Ardelia did not grow up as a fitness expert. She struggled, and she failed her PT test when she entered the military. That failure turned out to be the starting line.
Weightlifting is where she found discipline, healing, and a body she trusted. Nearly 20 years later she writes the programs she wishes someone had handed her, so the women using them can skip the years she spent figuring it out alone.
Experience that is real
20+ years of training, lived rather than studied from a textbook.
A mission to give back
Coaching the women who are standing exactly where she once stood, with no guidance and no direction.
Programs built on principles
Progressive overload, structure, and recovery. No gimmicks and no shortcuts sold as science.
Not sure which one to start with?
Book a free consultation. Thirty minutes with Ardelia, no cost and no obligation, and you leave knowing which program fits where you are right now.