Magic Muscles

Build muscle. Feel powerful. Activate your MAGIC!đź’«

Magic Muscles is a 4-week strength training program designed specifically for women in perimenopause and post-menopause who are ready to build lean muscle, increase energy, and feel powerful in their own skin. This program is all about progressive overload—challenging your muscles in smart, sustainable ways from the comfort of your own home.

Each week includes:

  • 3 strength training workouts using dumbbells, resistance bands, and bodyweight to progressively build full-body strength
  • 1 core and mobility session to improve stability, posture, and functional movement
  • 1 restorative yoga class to calm the nervous system, support recovery, and help regulate cortisol

You’ll train with intention, recover with purpose, and learn how to listen to your body while still pushing your limits. Whether you’re new to strength training or returning after a break, Magic Muscles meets you where you are and helps you grow stronger, week by week.

No gym. No fluff. Just real results, real strength, and a little magic.✨

Let’s do this!

Equipment needed

For this program, you will need weights, resistance bands, a chair, and optional yoga blocks. I highly recommend WeGym Equipment – all items are high quality and beautiful! Use the link below to get 10% off!

đź”—Get 10% off with this link!

Remember to join the private Facebook group for support and accountability!

Printout
Equipment List
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Week 1
Week 1
Day 1 • Week 1
Fit Arms
31 Min
unwatched
Who wants fit arms? Let's kick off the Magic Muscles program with this upper body sculpt session. We’ll lift, tone, and tighten using dumbbells, then finish strong with bodyweight moves to boost mobility and control. You’ll need a chair for dips or modify on the floor. All levels welcome. Let’s get those arms fired up.
Day 2 • Week 1
Fit Legs
35 Min
unwatched
Fit Legs is your lower body launch point in the Magic Muscles program. This workout combines traditional strength training, Pilates, and calisthenics to fire up every muscle. All you need is a set of dumbbells. Beginners can start light, while advanced members should go heavier to level up.
Day 3 • Week 1
Smart Core
16 Min
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Only 16 minutes—but don’t let that fool you. This full-body class targets your core and builds real, functional strength. It’s perfect as a quick stand-alone session or paired with a 30-minute Zone 2 walk for an added boost. All levels welcome. No equipment needed—just you and your mat!
Day 4 • Week 1
Rest Day
Today is your rest day! Enjoy the day off!
Day 5 • Week 1
Full Body Fit
37 Min
unwatched
We’re working full-body magic in this strength-meets-Pilates session designed to sculpt, tone, and challenge you from every angle. All you need is a set of medium dumbbells. Let's go, Team!
Day 6 • Week 1
Slow Glow
26 Min
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Sink into 26 minutes of pure relaxation with this restorative yoga flow designed to calm the mind, release tension, and leave you glowing from the inside out. Through gentle movement, deep stretching, and intentional breathwork, you'll create space in both body and mind.
Day 7 • Week 1
Rest Day
Today is your rest day! Enjoy the day off!
Week 2
Week 2
Day 1 • Week 2
Amped Arms
30 Min
unwatched
This upper body workout combines dumbbell strength training, calisthenics, and a touch of Pilates to build strong, sculpted arms. You'll work on both strength and endurance with smart, targeted movement. All levels welcome. Get ready to feel the burn.
Day 2 • Week 2
Stronger Legs
36 Min
unwatched
This lower body workout is all about building stronger legs with a mix of strength and conditioning. You’ll use heavy dumbbells and a fabric resistance band to challenge your muscles and support real growth. This class is part of the Magic Muscles program and is perfect for anyone looking to level up their lower body strength. All levels welcome. Grab your gear and let’s get to work!
Day 3 • Week 2
Efficient Core
19 Min
unwatched
Today’s workout might be quick, but it’s efficient! This full-body workout is quick, efficient, and designed to strengthen your core and support better movement in daily life. All levels welcome. No equipment needed, press play and get moving! Home Workout Equipment: Yoga Mats:
Day 4 • Week 2
Rest Day
Today is your rest day! Enjoy the day off!
Day 5 • Week 2
Full Body Burn
35 Min
unwatched
Strength, control, and a whole lot of burn. This full-body workout combines traditional strength training with Pilates to target every inch of your body. Grab your dumbbells and let's feel the burn!
Day 6 • Week 2
Chill Out
31 Min
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Today's class is all about slowing down and letting go. This restorative yoga class soothes sore muscles, eases tension, and helps you move with more ease and flexibility. It’s gentle, grounding, and the perfect way to reset and chill out!
Day 7 • Week 2
Rest Day
Today is your rest day! Enjoy the day off!
Week 3
Week 3
Day 1 • Week 3
Stronger Arms
30 Min
unwatched
This 30-minute upper body workout blends dumbbell strength training with calisthenics drills for the perfect mix of power and control. Part of the Magic Muscles program, this class is designed to help you build strength and sculpt lean muscle. Have a variety of weights ready. Use heavier ones to challenge yourself and lighter ones to adjust as needed. All levels welcome. Let the magic happen!
Day 2 • Week 3
Dynamic Legs
39 min
unwatched
This lower-body workout focuses on strength and power, utilizing time under tension to challenge your muscles and achieve real results. Beginners can start with bodyweight only, while more advanced BYG members and those participating in the Magic Muscles program are encouraged to increase their weight selection. Move with intention and feel the burn. All levels welcome.
Day 3 • Week 3
Core Focus
25 Min
unwatched
Core Focus is a 25-minute targeted workout designed to light up your abs and unlock your mobility. We’re talking about smart, functional movement that strengthens your core and helps you move with confidence. No crunch marathons here—just solid core work that gets the job done. Let’s fire it up!
Day 4 • Week 3
Rest Day
Today is your rest day! Enjoy the day off!
Day 5 • Week 3
Full Body Sculpt
30 Min
unwatched
Sculpt it, strengthen it, and don’t be surprised if you break a serious sweat. Full Body Sculpt mixes resistance bands and dumbbells with smart, dynamic movement to work your entire body. Balance, strength, and burn all in one.
Day 6 • Week 3
Mellow Motion
35 Min
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Mellow Motion is here to slow things down. This restorative yoga class helps melt tension, ease sore muscles, and gently improve flexibility. It's calm, intentional movement—because your body deserves the love. You may want two yoga blocks to modify.
Day 7 • Week 3
Rest Day
Today is your rest day! Enjoy the day off!
Week 4
Week 4
Day 1 • Week 4
Indestructible Arms
30 Min
unwatched
It’s the final upper body challenge in the Magic Muscles program, and we’re going out strong. This workout blends dumbbell strength training with calisthenics to sculpt powerful, unshakable arms. It is time to increase your weights and push your limits! You’ll finish with dips using a chair or the floor. All levels welcome. Let’s finish fierce, Team!
Day 2 • Week 4
Indestructible Legs
36 Min
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The final lower body workout of the 4-week program is here, and it’s a powerhouse. You’ll elevate your legs to get deeper, stronger, and more unstoppable. Beginners can keep it light, but if you’ve been showing up, it’s time to level up those weights. Finish fierce. All levels welcome.
Day 3 • Week 4
Clever Core
34 Min
unwatched
This 34-minute full-body workout focuses on functional core strength, featuring a clever sequence that keeps you moving and continually challenges you. You’ll need a chair or yoga blocks to add elevation and progressively overload your muscles. Let’s level up!
Day 4 • Week 4
Rest Day
Today is your rest day! Enjoy the day off!
Day 5 • Week 4
Full Body Strength
36 Min
unwatched
The final full body workout in the Magic Muscles program pulls out all the stops. You’ll move through dynamic, full-body combos using dumbbells and resistance bands to challenge strength, balance, and endurance. If you’ve got more in the tank, go heavier. You got this!
Day 6 • Week 4
Safe and Grounded
31 Min
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Last day of Magic Muscles! Find your calm and reconnect with this restorative yoga class designed to help you feel centered and secure. Through gentle stretches, mindful breathing, and supported poses, you’ll release tension and create space for deep relaxation. This is your time to rest, restore, and feel completely at ease.
Day 7 • Week 4
Magic Muscles
Congratulations! You finished the program! If you want to continue with your muscle gains, increase your weight and repeat the program!

How was your experience?