FREE Live Virtual Training Session with Senada
A free live workout, insider coaching tips, and real-time Q&A with Senada.
✓ This is a 60-minute live personal training experience combining training, education, and interaction
✓ Real-time support and energy from the WeRise community
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Build strength
10M
Weeks
3
Phases
119
Pages
All
Levels
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12
Weeks
3
Phases
119
Pages
All
Levels
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What it is
Not a workout plan. A system.
The Ultimate 12 Week Transformation Guide is a structured, repeatable daily framework designed to build strength, reduce body fat, increase confidence, and create lasting habits.
01
Consistency over perfection
Small, daily choices compound into transformation.
02
Build muscle for longevity
Strength supports joint health, bone density, and metabolism.
03
Movement is non-negotiable
Show up, move with intention, trust the process.
04
Fuel and rest to perform
Recovery is where strength is actually built.
Full body strength
Nutrition included
Train anywhere
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Why I made it
I wanted to give you a real plan.
"Most programmes tell you what to do — but not how to think about it. Long-term results don't come from intensity. They come from consistency."
This guide was built to be educational, empowering, and sustainable. So you understand every rep, every meal, every rest day — and leave 12 weeks later stronger, more informed, and more confident than when you started.
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What it includes
Everything you need to succeed.
12-week workout plan
84 days mapped out — Lower body (×3 variations), Upper/Abs, Full Body Circuit. Video-linked exercises with exact sets, reps, and rest periods.
Warm-ups + cool-downs
Dedicated routines for lower body, upper body, and full body sessions. Every movement video-demonstrated so you know exactly what to do.
Strength training education
Progressive overload, form guides, common mistakes, and mind-muscle connection — the knowledge that makes workouts actually work.
How it works
Three phases. One transfor-mation.
Each phase builds on the last — in challenge, volume, and confidence. The programme uses progressive overload throughout, so your body is always adapting and growing stronger.
Phase One
Week 1–2
The Commitment Phase
Build consistency, learn proper movement patterns, and establish a routine you can stick to. Focus on showing up and moving with intention.
~50 min sessions · 4–5 days/week · Form focus
Phase Two
Week 3–6
The Momentum Phase
Workouts become more familiar as strength improves. You'll start to feel fitter, more capable, and more confident in your ability to handle increased challenge.
~90 min sessions · Increased volume · Strength builds
Phase Three
Week 7–12
The Transformation Phase
Strength gains compound and visible changes begin to show. You'll move with confidence and recognise how far you've come — physically and mentally.
~90 min sessions · Peak intensity · Results compound
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Mat + resistance band + light dumbbells
Beginners can start bodyweight-only
At home, in the gym, or while travelling
The daily blueprint
Your daily checklist.
Consistency creates transformation. Check off these five habits every day for 12 weeks — and watch what happens.
Water intake
½–1 oz per lb bodyweight
Workout
Scheduled session
Daily steps
8,000+ steps
Protein goal
0.8–1g per lb bodyweight
Sleep
7+ hours
Who it's for
Built for every woman ready to commit.
Complete beginners
Start bodyweight-only. Learn form, movement patterns, and build a foundation you can build on for life.
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Intermediate lifters
Stop doing random workouts. Follow a real progressive overload programme that actually challenges you week on week.
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Busy women
50–90 minute sessions, at home or in the gym. A daily blueprint designed to work around real life — not the other way around.
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I used to be 272 pounds, and now I’m 148. I lost the weight through consistency, hard work, and Senada’s guidance. No GLP-1s, no surgery, no extreme dieting — just her method. She truly transformed my life
At 56, my future self is what motivates me. I’ve never felt this inspired to move and train more. Strength training has reshaped far more than just my body. Thank you, Senada.
This app has genuinely changed my life!
Get started today
Ready to build strength?
12 weeks. Three phases. Everything you need — training, nutrition, and the knowledge to make it last.
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FAQs
How quickly can I expect to see results?
Training with WeRise can lead to very quick results. Some of our users report seeing results in less than 4 weeks. Combining fitness, nutrition and healthy habits is a truly transformational blueprint.
Are the workouts beginner friendly?
Yes. We have multiple guides at different levels of ability.
Do you do challenges?
Yes! We run our famous WeRise Challenges at least 3 times per year. Keep an eye on our socials, and subscribe to the Wake Up With WeRise newsletter to be the first to know.
Does the app have diet plans for vegan / vegetarian diets?
Absolutely! We have recipes for all dietary requirements so no restrictions here
Can I download workouts to use without internet or service?
Yes! With our new download feature, you can now save workouts directly to your device and access them anytime, even without WiFi or service. Just tap the download icon next to any workout in the app and you’re set to move on your schedule, wherever you are
Is the app available on Android?
Yes, the WeRise App is available for download on both iOS and Android.
What equipment do I need for at-home workouts?
All you need to get started is a set of light dumbbells. If you prefer, you can also use a workout mat and a resistance band for extra comfort and variety.
Is the WeRise app available in Spanish?
Not yet, the app is currently available in English only. However, many of our workouts have visual guidance, making them easy to understand no matter your language. We’re always improving the experience and hope to expand language options in the future.
How long are the workouts?
Most workouts range from 30–90 minutes, depending on the program. Perfect for busy schedules or someone who likes to spend more time in the gym, all still delivering results.
Does WeRise include meal plans?
Yes! The nutrition portion on the app provides recipes, and daily meal plans that are customizable to fit your preferences and goals. We have recipes for all dietary requirements so no restrictions here.
Can I do WeRise workouts if I have an injury?
We recommend speaking with your doctor or physical therapist before beginning or continuing any workout program if you’re injured. Many of our workouts include modifications, but only a medical professional can determine what’s safe for your specific situation.
How quickly can I expect to see results?
Training with WeRise can lead to very quick results. Some of our users report seeing results in less than 4 weeks. Combining fitness, nutrition and healthy habits is a truly transformational blueprint.
Are the workouts beginner friendly?
Yes. We have multiple guides at different levels of ability. Senada offers modifications as well during follow-along workouts so you can build strength safely at your own pace.
Do you offer postnatal workouts?
Yes. We offer workouts designed to support women during pregnancy and postpartum, with a focus on core strength, pelvic floor health, and safe, supportive movement.
Are there low-impact workout options?
Yes. Many of our workouts are low impact and designed to be joint-friendly while still helping you build strength and improve mobility.
Can I download workouts to use without internet or service?
Yes! With our new download feature, you can now save workouts directly to your device and access them anytime, even without WiFi or service. Just tap the download icon next to any workout in the app and you’re set to move on your schedule, wherever you are.
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