Train With Soph

Features Train With Soph

Access simple, effective, and evidence based training programs designed to help you build lean muscle and shape, get stronger, and healthier.
Each program is designed specifically for you and your goals, training level, and days of the week by world class personal trainer Sophie Allen.
All programs are updated every 4 weeks based on you and your progress.
Choose from 5 training goals:Cut & Tone: higher volume and intensityGrow Your Glutes: more glute emphasis plus upper body daysBuild & Shape: less volume and reps to progress your strengthTWS At Home: minimal equipment at home workoutsTWS Anywhere: no equipment workouts done anywhereInside find additional workouts including a range of:Glute and core finishersHIIT circuits (home or gym)Cardio circuits (home or gym)Warm up and activation drillsMore than training - your membership includes a custom nutrition program designed by dietitians specific to you and your needs!
Choose your initial goal & change as you go:Cut & tone: a calorie deficit to lose weightBuild & shape: a calorie surplus to gain muscleMaintenance: maintain your current weight, achieve body recomposition for newer trainers (lose weight whilst building lean muscle)Choose from our nutrition options:VeganVegetarianStandardPescatarianKetoLow carbDairy freeGluten freePlus 3-6 meals per day, swap any meals you dislike, add food dislikes/ allergies, receive 7 different days of food in your meal plan, plus calories and macros.
Use our food diary to enter any of your own meals.
Thousands of recipes updated regularly.
Building habits and a healthy lifestyle is about more than your training program, get access to our educational content where we explain topics such as refeed days, training intensity, training to failure, warm up sets, and more.
Find mindset content designed by our TWS psychologist Jess Allen, with worksheets and tasks designed to help you focus on whats important.
Also included:Track your weights and reps to ensure youre progressingChoose to upload photos to track physical progressJoin our global female community, get support from world class qualified personal trainers and coaches, and staff your journey to a healthier, more confident you today!