Beginner Baddie is a full-body strength training program designed for anyone who feels like they don’t even know where to start. You want to workout, you want to see results you see others getting, but you feel lost in the world of exercise. Don’t worry, babe… I’ve got you.

Beginner Baddie

What's inside the program

Beginner Baddie is a 2-phase workout program designed for anyone new to weight lifting or returning after time away. This is an 8-week program to help you learn the fundamentals of weight lifting, build a strong fitness foundation, and ease into workouts without burning yourself out.

Includes:

  • 3 to 4 workouts per weeks 
  • 8-week weight lifting program that builds in intensity
  • Gym AND home versions of every single workout
  • Flexibility to complete it at your own pace for your own schedule
  • Phase 1: focuses on fewer exercises and lower intensity
  • Phase 2: focuses on progressive overload and strength gains
  • Demo videos for every single exercise 
  • Progress tracking - keep track of the weight you’re lifting directly in the app, so you can actually see your progress 

Difficulty

Beginner to Intermediate

Program length

8 weeks

avg workout

45-60 min

try beginner baddie for $0

Beginner Baddie was made for you if...

sound
familiar?

If you nodded at any of that — you're exactly who Beginner Baddie was built for.

You want to lift weights, but feel like you are clueless as to the how

You used to workout consistently, but are trying to get back on track

You're busy — work, family, life — and need something that actually fits into your real schedule

You need workouts that you can do from anywhere at any time

You want to gain muscle, lose fat, or grow a bigger booty (or all of the above)

try free for 7 days

The truth is, everyone needs a starting spot! I’m the biggest advocate for weight lifting because there are so many benefits to it, but making sure it’s done safely and properly is what I care about the most. You might see me squatting 215 lbs, but what you don’t see is that 12 years ago, I was in the same position. 

This program is for you if you want to build a foundation of fitness - one that sets you up to be able to complete any program, reach any goal, and feel empowered for the rest of your journey. Within 8 weeks, you’ll feel stronger, look more defined, and feel excited about finding a program that was finally made for YOU.

I built this because..

xo, Chloe
Bicah Body — Your Week
Beginner Baddie program

What a typical week looks like.

Three focused workouts. Four guilt-free rest days. Built for women who are just getting started.

Workout day
Rest & recovery
Sun 01
Rest day
Recharge, stretch, or go for a walk. Recovery is part of the plan.
Mon 02
Workout 1
Lower Body
Glutes Quads Hamstrings
30–40 min
Gym + home options
Tue 03
Rest day
Let your body recover so you can show up stronger tomorrow.
Wed 04
Workout 2
Upper Body
Back Chest Arms
30–40 min
Gym + home options
Thu 05
Rest day
You're halfway through — rest up and finish strong.
Fri 06
Workout 3
Full Body
Total body Core
30–40 min
Gym + home options
Sat 07
Rest day
You showed up three times this week. That's everything.

Your schedule, your rules. Move workout days around to fit your week — the only rule is you show up for all three. That's it.

i'm ready to join beginner baddie

The answers to your FAQs

An 8-week, 2-phase strength training program designed to teach you the fundamentals of weight lifting. Includes 3–4 workouts per week, demo videos, gym and home options, and progress tracking.

Yes — this program is specifically built for beginners or anyone getting back into fitness.

3–4 workouts per week, each lasting about 45–60 minutes.

Yes. Every workout includes both gym and home versions.

You’ll get access to the full 8-week program and can move through it at your own pace as you build your foundation.

Gym - basic gym equipment, glute band, barbell pad + ankle straps suggested

Home - a pair of dumbbells, a glute band, a long band, and a long band door attachment. Check out my Amazon list for some of my fave home equipment!

Home + gym options available | Beginner friendly | Cancel anytime

start 7 days free
Ashley M.
Bicah Body
The first program that didn't make me feel like I failed when life got in the way. Three months in and I'm still going — and I actually enjoy it.
AM
Ashley M.
Bicah Body member
"I just want to say I love this workout app. I used to do organized fitness classes 2-4 days a week and then I had my baby and became a SAHM and going to the gym for an hour just wasn't possible anymore. I decided to join in December and I look forward to the workouts every day. I can even do them while my son plays independently. Thank you for helping me get back into working out and making me a healthier mama to my son."
AN
Anonymous
Bicah App Member
If you're feeling kind of discouraged like I was, because the scale didn't move & my clothes don't feel any different after the May challenge — KEEP GOING! And take the dang progress pics!! I didn't want to because I was certain nothing had changed, but once I put them side by side I see the slightest differences — progress IS progress!! I am so excited to keep going and do the summer challenge! You are doing great & any progress is moving forward!
JF
Jaclyn Ferris
Low Impact member
Jenna R.
Busy Body
"BUSY BODY COMPLETE 8 weeks of hard work and consistency and I'm in awe of the difference I see!!! I can literally feel the change in my arms being more toned and my stomach shrunk so much I could cry! I'm starting to fit back into some of my pre-babies pants and I feel stronger than I ever have in my life. Consider these my day 1 progress pics for Bicah Body because I'm hopping right into that next week and I am so excitedddd."
CL
Cecelia Logue
Busy Body member

These are real Bicah Body members. Real schedules. Real lives. Real results.

Don't take our word for it.

start 7 days free

Try Bicah free for 7 days. All 7 programs, every feature, gym + home workouts included — no commitment, no pressure, no guilt. Ever.

Ready to feel your best?

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