Program
8-Week Reset
Level
Beginner — Intermediate
Created By
Dr. Sydney Malenfant
Focus
Strength • Glutes • Reset
Women's Training Program

8-Week Reset Program

8 Weeks · 4 Days/Week
Beginner to Intermediate
Strength · Glutes · Confidence

Transform your strength · Build your confidence

Start Your Journey
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The Program

Your 8-Week Transformation

A structured program designed to build strength, shape your body, and transform how you feel.

The Structure

  • 8 weeks of progressive training
  • 4 days per week (2 lower + 2 upper)
  • Built-in progressive overload
  • Video demos for every exercise
Weeks 1-4 Foundation
→
Weeks 5-8 Progression

Who It's For

  • Women ready to build real strength
  • Beginner to intermediate levels
  • Gym recommended (home alternatives included)
  • Those committed to showing up

Your Results

  • Stronger, shapelier glutes
  • Defined upper body
  • Increased confidence
  • Trackable progress you can see
DS

About Me

I'm a mom, physician, certified personal trainer, Precision Nutrition Level 1 coach, and fitness competitor who's passionate about fitness, nutrition, and helping people build strong, healthy bodies they can actually maintain. I've competed in multiple bodybuilding competitions and am currently preparing for another, which has helped me refine sustainable ways to build muscle, stay lean, and still enjoy life, family, and friends.

Alongside my work in medicine, one of my strongest interests is preventative health, using strength training and nutrition as powerful tools to support long-term wellbeing. I blend clinical science, personal experience, and a realistic approach that fits into real life.

I created this program to share some of the strategies that have helped me and many others build strength, confidence, and lasting habits. I hope you enjoy the program and feel proud of the progress you make along the way.

Dr. Sydney Malenfant

Begin Your Journey
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Before You Begin

Safety First
  • Warm up before every session (5–10 minutes)
  • Choose weights you can control with good form
  • Pain ≠ progress — modify or stop if something hurts
  • Move through a comfortable range of motion
  • Rest as needed — quality over speed
  • Hydrate, fuel, and sleep well
When to Rest

Do NOT start or continue the program if you have:

  • Fever, flu, or infection
  • Chest pain, fainting, or unexplained shortness of breath
  • Acute injury or severe joint pain
  • Uncontrolled blood pressure, heart rhythm issues, or dizziness

Check with your doctor if you're unsure.

Progress Mindset
  • Everyone progresses differently
  • Start lighter than you think — build confidence, form, and consistency first
  • Small, repeatable wins > pushing to exhaustion
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Important Disclaimer

This program is for general information and educational purposes only. It is not medical advice and is not a substitute for individualized assessment, diagnosis, or treatment.

Before You Begin

  • Please check with your physician or qualified health professional before beginning any new exercise program
  • Especially if you have injuries, medical conditions, are pregnant/postpartum, or take prescription medications
  • Stop any exercise that causes dizziness, chest pain, unusual shortness of breath, sharp pain, or anything that doesn't feel right

Please Note

  • Nutrition is not included in this program. We recommend eating whole foods and ensuring adequate protein intake to support muscle growth
  • You participate at your own risk. By choosing to follow this program, you agree to take full responsibility for your own safety
  • Participants are responsible for selecting exercises, weights, and equipment appropriate for their individual abilities and training environment
  • Your progress is saved locally, or synced across devices when signed in
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Nourish Your Body

Simple principles to support your training

🍎
Build meals around whole foods Vegetables, fruits, lean proteins, whole grains
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Include protein at most meals Supports muscle growth and keeps you satisfied
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Prioritize fiber-rich foods Aids digestion and promotes fullness
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Stay hydrated Water supports performance and recovery
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"Add in" not "cut out" Focus on adding nutritious foods, not restricting
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No "good" or "bad" foods All foods can fit in a balanced approach
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Listen to your body Eat when hungry, stop when satisfied. Honor your hunger and fullness cues

This is general guidance, not individualized nutrition advice. For personalized recommendations, consult a registered dietitian.

Nutrition Tip

Aim for 1.6–2.2g protein per kg bodyweight daily to support muscle growth and recovery.

Based on ISSN Position Stand: Protein and Exercise (Jäger et al., 2017)
🎁

Community Challenge & Giveaway

The Eight Week Reset is completely free to join, and I'm excited to support people as they build strength, confidence, and sustainable habits over these eight weeks.

To celebrate your commitment and help inspire others, I'm hosting a community transformation giveaway at the end of the program.

How to Enter

  • ✓ Complete the Eight Week Reset program
  • ✓ Take a before and after photo (This can reflect any progress that feels meaningful to you. Examples include strength gains, improved consistency, body composition changes, or simply feeling stronger and more confident.)
  • ✓ Send your entry via Instagram DM to @dr.sydneymalenfant including: • your before photo • your after photo • a short testimonial about your experience

Privacy option: If selected as a finalist or winner, photos can be shared anonymously with identifying features removed or cropped if you prefer.

Submission deadline: Participants will have 10 weeks from the program launch date to submit entries.

Once all entries are received, one participant will win a $100 Lululemon Gift Card 🎉
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