Learn how to strategically build 5 pounds of lean muscle—in a live Lab designed to optimize every lever of growth.
The Optimize for Muscle Lab: How to Build 5 Pounds of Lean Muscle
A live Lab for women whose number one priority right now is building muscle and doing it strategically
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Join me for a 90-minute masterclass
I’ll teach you exactly how to adjust your training, nutrition, and cardio so your body is positioned to grow muscle.
WHAT YOU'LL LEARN...
- The Muscle-Building Rep Blueprint
The specific rep ranges that most effectively stimulate hypertrophy and exactly when to use each for maximum growth. - The High-Return Exercise Strategy
The key movements that create the greatest muscle-building stimulus for women (so you stop wasting sets on low-impact lifts). - Your Weekly Volume Threshold
The minimum effective training volume required each week to truly trigger muscle growth — without overtraining or spinning your wheels. - The Growth Nutrition Formula
How to structure calories and macronutrients to support lean muscle gain — including how much protein you actually need and how to time it for maximum anabolic support. - Cardio Without Compromise
How to use cardio in a way that supports muscle growth instead of draining recovery, energy, and the very resources required to build. - Live Q&A: Bring your current program, questions, or plateau and we’ll troubleshoot it together
CLASS DETAILS
Tuesday, April 14th
4:00 PM PT / 7:00 PM ET
Duration: 90 minutes
Investment:Â $20
Replay Available: Yes!
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READY TOÂ BUILD MUSCLE ON PURPOSE?
 If your top priority right now is adding lean muscle — approximately five pounds over the next few months — this Lab will show you exactly how to create the environment for that to happen.
I'M HOLLY.
For over 30 years, I’ve helped women get strong—physically, emotionally, and mentally. As a Certified Strength and Conditioning Specialist (CSCS), author of Lift to Get Lean, and founder of The Body Composition Project, I’ve worked with thousands of women, from A-list celebrities to busy moms. And I’ve seen one thing over and over…
When a woman feels strong in her body, everything in her life changes.
But I wasn’t always strong myself. Years ago, chronic pain and burnout left me exhausted. I thought I was doing everything “right,” but my workouts made me feel worse, not better. Until I learned to train smarter—then transformation became fun again.
Now at 53, I feel stronger and more energized than in my 30s. Not because I spend hours in the gym (I don’t), but because I know how to activate the right muscles, avoid common mistakes, and train in a way that works with my body.
That’s why I created this Lab —to share the exact methods I teach my most successful clients. Because when you lift with confidence, you stop second-guessing yourself and start seeing real results.
Whether you’re new to strength training or you’ve been lifting for years without progress, this class is for you.
“Holly’s approach helped me finally understand how to build muscle without second-guessing every workout.”
~Â Client
“These Labs always clarify exactly what I should focus on next."
 ~ Michelle
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