The goal of the functional bodybuilding program is to increase strength, correct imbalances, improve movement quality, gaining confidence in a variety of functional positions, without sacrificing aesthetics.
This program is structured around intentionally progressing your primary strength exercises such as the squat, deadlift, press, etc using percentages and then complementing these primary strength exercises with accessory exercises to emphasize and strengthen the positions required by your primary lifts.

For example, your lower body pull day may start with a variation of a deadlift and then supported by accessory exercises that emphasize hinging, bracing, and posterior chain strength.

The template will include a 4 strength days (lower pull, upper push, lower push, upper pull), an aerobic capacity day, and a performance care flow session. 


The goal of the physique program is aesthetics. But at AlphaFemme, we're not talking about egoic aesthetics, we are talking owning your sexy.

This program is a hypertrophy based strength program that has intentional conditioning included to complement the lifts. The strength work is focused on time under tension. The longer time under tension, the more you can get a muscle stimulus at lighter weights. 

The template will include a split day format focusing on glutes/hams, chest, back, quads, shoulders, and arms/core. 



This program is for those who want an extra push. 

Rooted in foundational movement principles, this program offers the additional high-intensity, multi-joint movements similarly seen in CrossFit.

But don't be intimidated, we have scaling options for you.

The goal is strength and stamina. 

The performance program may help to increase VO2 max, or the maximum amount of oxygen you can utilize during exercise.

The CrossFit methodology contends that a person is as fit as they are proficient in each of the ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy...all of which are included in this program.


Q: How do I get started?

A: The Embodied Warrior program is a rolling admission program. That means you can jump into the cycle whenever you decide to start.  To register for the program, simply click here. After you register, you will receive an email from Train Heroic with instructions and access to your program of choice.

Q: How long until I see results?

A: It depends. It depends on your goals, your prior level of activity, your dedication to the programming, your habits, etc. The reason we have 2 monthly LIVE meetings is to ensure any barriers standing between you and your desires are addressed and you FEEL successful.

Q: Do I need gym access?

A: We prefer you have access to a gym, so that you can take full advantage of the programming. The programs include Barbell, DB, KB, banded, and certain cardio pieces of equipment. Refer to the free week samples above to get an idea of the required equipment.

***Due to current circumstances of Covid 19 and limited access to a gym, the programs only require a pair of DB's or Kbs and bands

Q: I want to do it, but it's too expensive.

A: We take pride in the quality of programming and coaching within the structure of AlphaFemme. We don't believe in movement simply for movement sake. We want you to feel like every time you step into the gym, there is a specific intention and purpose. We move with intention and we move well. We go above and beyond for our clients from intake, to check ins, to breaking down mental barriers, etc. We want you to feel like part of a team in this journey. We believe you get what you pay for when it comes to coaching and investing in yourself is the most beneficial and life changing decisions you can make.



"I think my biggest challenge that I faced, which I have over come, is that I love myself now. I can’t think of any other person that I would rather be. 


This was a big deal, I’m proud of myself for this achievement.

I still have goals,  things I want to change or do, but I love who I am."


"I am so thankful for your brightness in my life. This is more than just training- it’s training, nutrition, mindfulness, focusing on weaknesses, commitment - all of the above!"


"I wanted to share with you: opening up about my food struggles to you and voicing it out loud must have opened up some deep emotional stuff. You allowed me a safe space to be vulnerable and honest and by doing so that opened up a whole new world and released some deep stuff!

 I wanted to say thank you to you because you allowed me to have that awakening."


"Before AlphaFemme I wasn’t seeing results anymore with my workout routine.

Coach Dee truly took my goals into consideration and I feel physically and mentally stronger after each workout. AlphaFemme was the best decision I ever made."

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