Bicah Body is a full-body strength training program designed for real life. Not the life you wish you had — the one you're actually living. Gym or home. Busy or not. You in?

Bicah Body

What's inside the program

Bicah Body, our most popular workout program, is 52-week program focused on progressive overload with weight lifting. Yes, it’s a whole year long. The best part? You’ll never see a repeat workout within that year. While we keep the compound movements the same for maximum results, the accessory movements change each workout so that you never feel bored during your workouts. 

Includes:

  • 4 workouts per week
  • 52-week comprehensive program - the split changes every 4 weeks 
  • Gym AND home versions of every single workout
  • Flexibility to complete it at your own pace for your own schedule
  • Full Body strength training - progressive weekly plans that build strength without burning you out
  • 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 Advanced

Program length

52 weeks

avg workout

45-60 min

get your bicah body

Bicah Body was made for you if...

sound
familiar?

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

You've started and stopped more programs than you can count

You want to feel strong and energized — not obsessed with the number on a scale

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

You don't always have access to a gym

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

try free for 7 days

I needed it too. I spent years chasing the "perfect" program. And… I couldn’t find one, so I made one. I wrote this program in 2021, and it is STILL the program I do the most often now. I did this program before our wedding, after having Vivienne, after having Callahan, and I’m doing it right now. 

It’s a weight lifting program that helps you see results, without making you feel like you have to be all-or-nothing. Workouts that will help you get that toned look, without burning you out. Progressive overload that encourages you to move heavier weight, without making you feel like you’re a failure if you don’t. Workouts that feel fresh and new each day, because I myself get bored of the same workouts over and over again. 

I built this because..

xo, Chloe
Bicah Body — Your Week
Bicah Body program

What a typical week looks like.

Four focused workouts. Three guilt-free rest days. A schedule that actually fits your life.

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
Ass & Abs
Glutes Core Hamstrings
30–40 min
Gym + home options
Tue 03
Rest day
Let your muscles recover so you can show up stronger tomorrow.
Wed 04
Workout 2
Back, Bi's & Tri's
Back Biceps Triceps
35–45 min
Gym + home options
Thu 05
Workout 3
Quads & Hams
Quadriceps Hamstrings
30–40 min
Gym + home options
Fri 06
Rest day
You've earned it. Breathe, rest, and get ready to finish strong.
Sat 07
Workout 4
Delts & Chest
Shoulders Chest
30–40 min
Gym + home options

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

i'm ready to join bicah body

The answers to your FAQs

A full 52-week strength training program built around progressive overload. You’ll get 4 workouts per week, gym and home versions of every workout, demo videos for every exercise, and in-app progress tracking. Workouts are structured to build strength over time without feeling repetitive.

Yes. This program is designed for all levels. Beginners can start lighter and learn as they go, while more experienced lifters can push intensity and continue progressing.

4 workouts per week, with each workout taking 45–60 minutes.

Yes. Every workout includes both gym and home options so you can choose what works best for you.

You’ll get immediate access to the full 52-week program inside the app, where you can follow along, track your progress, and move at your own pace.

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?

get 7 days for $0

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