Cakery

ManthaCakes Coaching

Women's Training, Bodybuilding, Weightlifting
Coach
Samantha Williams

I created Cakery to provide guided workouts that yields RESULTS.

I was sick of seeing fake, copy/paste programs and wanted to give you something that truly works.

Instead of feeling lost at the gym; you've got an easy-to-follow program that WILL deliver results.

Every day, I am updating your training, answering your questions, and helping you become the best version of yourself. After all... we're here FOR YOU!

You will get a program that builds your body the way YOU want.

You'll get guidance directly from ME, not some fake model who photoshops their pictures on Instagram, but someone who has struggled how you have, and figured out how to break through those plateaus.

Cakery is 5 days of training each week, focusing on 1-2 muscle groups each workout, with an emphasis on growing glutes, quads, and hamstrings, without neglecting the upper body.

Adjustments can be made to make this fit your schedule if 5 days is too many.

Access to a well-equipped gym is helpful, but many of these exercises can be substituted for equipment you can find in most at-home or apartment gyms.

Let's start working towards the body that YOU want--I can't wait to see the progress you'll make!

$25 / mo
Get Cakery
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Training That Makes A Difference
You no longer have to try to create a a training plan or play guess what exercises, how many sets, or how many reps to do. Let me do all the work for you! Show up to the gym ready to work, and I'll show you EXACTLY what to do every day.
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A Community That Cares
To me, this isn't JUST about providing great workouts or building a community that can answer questions about the gym or exercise techniques... you get all that. I wanted to build something special that goes beyond that. I wanted to build something that gives you a place where you feel support, caring, and kindness in pursuit of your goals; something that builds the body and also the mind.
Features
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Programming 5 days per week
5 days of training that will create the progress you've been looking for!
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Demo Videos
Each exercise will have a demo video where I show you exactly how the movement should be performed, both safely and effectively.
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Detailed, Expert Instruction
Beyond the workouts themselves, I will also explain how we can tweak our exercises and answer any questions to better help you reach your goals.
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Delivered Through TrainHeroic
I have proudly partnered with the best tech in training to give you the online training experience that you deserve.
Equipment
Required
Dumbbells, Barbell + Plates
Recommended
Conventional Gym (Smith machine, leg press)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Quad Focus

A

Lying Hamstring Curl

3 x 15

B

Leg Press

3 x 12

C

Smith Stationary Lunge

3 x 12

D1

Leg Extension

3 x 15

D2

Heel Elevated Goblet Squat

3 x 12

Tuesday
Shoulder + Triceps

A

Dumbbell Side Raise

3 x 15

B

Dumbbell Shoulder Press

3 x 12

C

Cable Upright Row

3 x 15

D

3-way Raise

3 x 15

E

Overhead Dumbbell Tricep Extension

3 x 12

F

Rope Tricep Extension

3 x 15

Wednesday
Hamstring Focus

A

Barbell Stiff Legged Deadlift

3 x 12

B

B-stance Dumbbell RDL

3 x 12

C

Weighted Back Hyperextension

3 x 15

D

Landmine Reverse Lunge

3 x 12

E

Lying Hamstring Curl

3 x 15

Thursday
Week 1 Day 4
Friday
Back + Biceps

A

Lat Pulldown

3 x 12

B

Dumbbell Row

3 x 12

C

Single Arm Seated Cable Row

3 x 15

D

Facepull

3 x 15

E

Incline Dumbbell Curl

3 x 12

F

Cable Ez Bar Curl

3 x 15

Saturday
Glute Focus

A

Barbell Hip Thrust

3 x 12

B

Smith Machine Sumo Squat

3 x 12

C

Bulgarian Split Squat

3 x 15

D

Cable Kickback

3 x 15

E

Walking Lunge

3 x 12

Coach
More from ManthaCakes Coaching
coach-avatar Samantha Williams

After struggling for years with my mental health, which led to attempting to take my own life; I have found a new reason for being -- helping all those who are fighting with their own demons. You matter and you are here for a reason! By empowering our bodies through fitness and our minds with positivity; we can (and will) create a stronger, happier version of ourselves!

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Let's Do This!

Build the body AND mind that you want.

Get Cakery
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FAQs
Who is this program for?
This program is for people of all levels of advancement in the gym, from beginner to advanced; all are welcome and will see amazing results!
How does this differ from 1:1 coaching?
This is meant as an affordable alternative to 1:1 coaching, and gives you a semi-customized experience with your training. Training is the entire focus; nutrition will not be included. If you need help with the nutrition side, then feel free to reach out to me about 1:1 coaching!
Can this be done at home or in an apartment gym?
This program can make easy substitutions to the two exercises that would normally require a gym--the leg press and smith machine. If you don't have access to these, but have access to a barbell; we're set and I can give you some alternatives that will be a perfect fit!
Is this program meant for building muscle or losing fat?
Both! Training to build muscle requires that we continually push our body outside it's comfort zone. The training to lose fat still requires us to maintain our muscle, and what better way to let our muscle know we want it to stick around than to keep the training intensity just as high!
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When you join a team you’re getting more than programming, you’re joining an online community.

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