Athletic Strength & Conditioning
PROTOCOL
Everyone is an athlete. Train like one.
Coached by Violet · Confident, no-BS, your gym big sister
No Credit Card To Start • 100% Risk-Free
Intensity
Moderate–High (auto-regulated)
Avg Duration
45–60 min
Equipment
Full gym (barbell, dumbbells, cables)
Weekly Split
Lower / Upper / Rest / Lower / Upper / Conditioning
What to Expect
Violet makes athletes out of people who never saw themselves as athletes. She combines progressive overload with high-intensity conditioning and steady-state cardio to build strength, power, and overall athleticism. Evidence-based programming that makes you feel powerful.
PROTOCOL uses auto-regulated periodization informed by your biometrics. Volume and intensity flex daily so you train hard when you can and recover when you need to. Violet monitors HRV, sleep, and readiness to prescribe the optimal stimulus each session. Nutrition is protein-first: roughly one gram per pound of bodyweight, whole foods prioritized, no restriction mindset. Simple in structure, earned through effort. The goal is to prove to yourself that you can do athletic things you told yourself you couldn't.
"Don't overcomplicate it. Eat enough protein, train with purpose, and get comfortable being uncomfortable. That's it. That's the whole secret."
— Violet
Your Week with Violet
Mon
Lower Body
Tue
Upper Body
Wed
Rest
Thu
Lower Body
Fri
Upper Body
Sat
Conditioning
Sun
Rest
Start Your Free Week
Train with Violet for 7 days. No commitment.
No Credit Card To Start • 100% Risk-Free