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shaped by strength fitness program
Structured workouts. Proven results. One powerful starting point.
A 12-week gym-based program designed to help you lose fat, build muscle, and feel stronger—without committing to full coaching.
Choose from 4 workout options based on your experience and schedule, and get the tools you need to train with confidence.
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Coached by Kait's Shaped by Strength fitness program includes:
effective workout programming
Three training phases over 12 weeks with effective, progressive workouts built to challenge you and drive results. Select from four program structures that fit your fitness level and routine.
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training app access
Follow your workouts in a user-friendly app that includes exercise demo videos, form cues, and space to track your progress each week.
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digital 40+ page manual
Everything you need to know to succeed in the gym—broken down simply. Learn how to set your calorie and protein goals, understand gym “lingo,” create a cardio plan, master MyFitnessPal, and more.
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digital cooldown & stretching guide
Take care of your recovery with a comprehensive guide to post-workout stretching and cooldown routines.
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access to private facebook group
Join a supportive community of like-minded lifters for accountability, encouragement, and Q&A with Kait.
4 program options:
Pick the one that fits your current fitness level and availability:
Beginner (3 Days/Week)
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Upper Body / Lower Body / Full Body
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Perfect for those brand new to the gym or coming back after a break.
Beginner (4 Days/Week)
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Chest, Shoulders & Triceps / Legs (Quads & Glutes) / Back & Biceps / Legs (Hamstrings & Glutes)
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A balanced weekly split with just the right amount of variety.
Intermediate (3 Days/Week)
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Upper Body / Lower Body / Full Body
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For those with at least 6 months of consistent gym experience.
Intermediate (4 Days/Week)
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Chest, Shoulders & Triceps / Legs (Quads & Glutes) / Back & Biceps / Legs (Hamstrings & Glutes)
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Take your training up a notch with more volume and intensity.
which shaped by strength program should you choose?
Beginner programs are for you if:
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You’re new to the gym
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You’ve taken a long break and need a fresh start
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You feel uncertain about equipment or exercise form
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Intermediate programs are for you if:
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You’ve trained consistently for at least 6 months
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You’ve been coached by Kait before
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You’re confident using machines, dumbbells, and barbells
