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STRONG
& SEXY CHALLENGE
8 weeks. 3 sessions per week. A real strength challenge led by our trainer Bliss, built for every level.
Bliss's Strength Challenge
Right, here's the plan. For the next 8 weeks, we're getting really bloody strong.
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Bliss has created the ultimate strength focused challenge designed to show you just how strong you can become when you train consistently, fuel yourself properly and actually give your body the chance to progress.
Strong doesn’t have one look. You can build muscle, lift heavy and still feel soft, feminine, sexy & confident - whatever those things look like for you.
You'll finish the next 8 weeks feeling confident in what your body can do, but also looking back at the numbers you started with and feeling really proud of how far you've come.
Strong doesn’t have one look. You can build muscle, lift heavy and still feel soft, feminine, sexy & confident - whatever those things look like for you.
You'll finish the next 8 weeks feeling confident in what your body can do, but also looking back at the numbers you started with and feeling really proud of how far you've come.
The Plan
Programming Overview
8 Week Plan
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3 strength sessions a week + optional walk/run
Home & Gym Versions
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Strength focused plan
Monday
Squat Strength
Lower body focus building quad and glute strength through progressive squat patterns.
Wednesday
Deadlift Strength
Posterior chain power - hinge patterns, hip drive, and building a bulletproof back.
Friday
Upper Strength
Press, pull, push. Building shoulder, back, and arm strength with compound lifts.
Optional
Walk / Run
Low-impact cardio to complement your strength work and support recovery and habit.
Why 8 Weeks Works
8 weeks is long enough to build and see real strength changes. Your body needs time to learn, adapt and grow.
Each session trains all main compound lifts, with a different lift each session. We're making sure to train all movement patterns more than once a week to see real progress.
You'll set your 3 rep max across squat, deadlift and should press and re-test in week 8 to see just how far you've come!
Daily Habits
Steps
8,000–10,000 steps daily to keep you moving between sessions
Water
2–3 litres daily to support performance and recovery
Protein
1.6–2g per kg of bodyweight to fuel strength gains
Fruit, veg
Five a day (plus your SUPERGREENS if you can)
Before you start
Pre-Challenge Seminar - 10am BST 18/10/2026
The Sunday before the challenge starts, Bliss and nutritionist Pip are hosting a free live Zoom seminar. You'll walk away knowing exactly what to expect from the programme, how to fuel yourself, and how to set up for success on day one.
Please note: This is a seminar sign-up, not the challenge sign-up. To join the challenge itself, do that in the SHREDDY app.
Seminar to Launch Timeline
01
Register for the Seminar
Secure your spot for the live call
02
Confirmation & Zoom Link
Sent straight to your inbox instantly
03
Live Call with Bliss & Pip
Interactive planning, strategy, and Q&A session
04
Join the Challenge In-App
Download SHREDDY to activate your plan
05
Challenge Starts (19 Oct)
Day one begins. Time to unlock your strength
Available on iOS & Android
What's included with SHREDDY
Here's a sneak peek into what's included in your SHREDDY subscription.
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More Than KG’s
The strength you build in these 8 weeks doesn't stay in the gym. It follows you. You'll carry your shopping without a second thought. You'll sit taller. You'll move through your day with a kind of quiet confidence that comes from knowing what your body is capable of.
Rewards
Mini Challenge Prizes
1
Garmin Watch
£250
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2
Overhead Headphones
(Apple Max / Shokz)
(Apple Max / Shokz)
£500
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3
1 month of meals
(2x meals per day, 5x per week)
(2x meals per day, 5x per week)
£350
4
Shopping Spree (ASOS)
£300
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5
6 Month Gym Membership
£500
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6
M&S Food Shop for a month
£500
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7
Spa Recovery Day
£250
8
Built for Athletes Bag & RAD Trainers
£250
Overall Challenge Winner
£2,500
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LIVE SUNDAY 17th May Zoom
Join Coach Niamh for a FREE pre-challenge prep seminar
Join us for a free zoom call this Sunday 17th May @ 10am. Free Sunday morning Zoom call the day before we start. Niamh will walk you through meal planning, calorie guidance, and everything you need to know for your first week. Come prepared, stay consistent.
You're in! We'll see you on Sunday 17th @ 10am
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Upcoming live zoom
Sunday 18th October - 10am BST
Get Your Seminar Invite
Register below and we'll send your Zoom link straight to your inbox.
You're in! We'll see you on Sunday October 18th @ 10am.
Oops! Something went wrong while submitting the form.
This registers you for the free seminar only - not the challenge. To join the challenge, download the SHREDDY app. You can unsubscribe at any time.
Our community's results are unmatched
9/10
of users train more consistently
98%
of users report increased confidence
Adaptable and Achievable
Love this app! Highly recommend! I love the adaptability of changing my gym workouts to home ones or vice versa! You ALWAYS get a GREAT workout and never feel like one is better than the other! I feel so accomplished after every workout. Thank you Shreddy Team
I love this app!
I have tried so many fitness apps and this is by far the BEST one out there and highly recommend to anyone looking to follow a plan, routine or keep accountable. From fitness in the gym, at home, beginner, advanced, food and journal it has everything! One of my fave daily apps to use.
Amazing for Home Workout Girls
I joined Shreddy to try and stay accountable to working out everyday from home before work and the challenges really do help you stay on track! I’m on my second Shreddy challenge now and feel so much better for it.
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