Lifting Lab Challenge
AUG 24 - OCT 18
An advanced challenge built for women who are ready to level up. This program combines strategic progression, classic split training, and intentional volume to sculpt muscle and build visible definition. Every "semester" increases in complexity, all leading to our community-wide Final Exam weekend, and a shot at $1,000.
08
Days
10
Hrs
41
Mins
59
Secs
08
Days
10
Hrs
41
Mins
59
Secs
8 Weeks
Duration
Precision Physique Training
Training Focus
5x
Workouts Per Week
45-60 min
Duration
This is where strength gets smarter.
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What's included:
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Real women. Real Results.
Proven
We've transformed the lives of 400K+ women in the past decade.
Affordable
For $1.79/day, you'll get everything you need for massive results.
Flexible
Do this challenge anywhere you can take dumbbells for one price.
Personal
Custom macro calculations or even work 1:1 with a Sesh+ Coach.
The Programming
We’re throwing it back to the proven science of strength: big lifts, high volume, long rests, and progressive overload done right. Lifting Lab follows a traditional 5-day split that stays consistent throughout the 8-week challenge, allowing you to master your movement, track your progress, and train with precision. The program is structured into four focused “semesters,” each building on the last.
Day 1 – Lower Body
Day 2 – Upper Body
Day 3 – Full Body
Day 4 – Lower Body
Day 5 – Upper Body
This isn’t about maxing out or burning out—it’s about lifting smart, recovering well, and pushing your limits with intention.
Weeks 1-2: Stability & Foundational Strength
The first "semester" focuses on movement quality, range of motion, and controlled reps to prime your body for heavier lifts ahead. You’ll build mind-muscle connection, refine your technique, and establish a strong baseline for progression. Expect moderate weight, intentional tempo, and plenty of volume.
Weeks 3-4: Muscle Control and Time Under Tension
Now that your foundation is set, we shift the focus to control and precision. These weeks are about creating muscular tension that actually translates to change—slowing things down, dialing in your form, and building true strength through every inch of the movement. The tempo gets intentional, the lifts get cleaner, and the burn gets real.
Weeks 5-6: Volume & Intentional Overload
This phase turns up the intensity with purpose. The focus is on pushing your capacity—challenging your muscles with smart, structured volume that demands both effort and intention. You’ll tap into the progress you've built so far and start to feel real shifts in strength, stamina, and visible muscle definition.
Weeks 7-8: Peak Strength & Performance
The final semester brings it all together. You’ll revisit earlier lifts with more load, more control, and more confidence. This is where your hard work becomes visible, inside and out. Finish strong, and take part in the community-wide Final Exam Workout to celebrate everything you’ve earned, and a chance to win $1,000.
we’ll overcome it.
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GET MORE OUT OF YOUR CHALLENGE WITH A COACH.
GET MORE OUT OF YOUR CHALLENGE WITH A COACH.
With a Sesh+ subscription, you’ll work 1:1 with a certified trainer who’s fully invested in your success. Your coach will guide you through the challenge, help you hit your fitness and nutrition goals, and is just a message away whenever you need support. Have a question about form, food, or staying on track? She’s got you.
And the best part? You’ll still get to keep the Challenge for life—just for joining Sesh+.
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Your Sesh+ coach isn’t just here to cheer you on—she’s here to get you results. With daily support, expert guidance, and a flexible approach that fits your real life, you’ll make faster progress, stay consistent, and finally break through the plateaus that used to hold you back. Here’s what you’ll get:
• Faster progress with expert eyes on your training and nutrition
• Strategies to overcome plateaus and stay motivated
• Custom macro and cardio adjustments based on your body
• Real-time support for sleep, stress, digestion, and more
• Workouts tailored to your life—not the other way around
• Accountability and motivation to keep you showing up, even on hard days
No guesswork. No doing it alone. Just a real woman who believes in you—and knows how to get you where you want to go
Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Joining a Sesh challenge with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.
Our favorite Canadian- Personal chef to 3 minions
- Music playlist connoisseur
- Advocate for moving your body
real results.
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real results.
Alex F.
When I started with Sesh, I literally knew NOTHING. I've learned SO much, have gained so much confidence, and feel GREAT. I truly owe it to this community for being so helpful to me on my journey. Working out used to feel like a chore, but now it's a favorite part of my daily routine.
TOP TRANSFORMATIONS GET PRIZES!
Top Transformations
Wins $500 each AND free entry into the next challenge
Runners-Up
Wins Sesh merch AND free entry into the next challenge