Training Lab
The Deep Kimchi Training Lab
Where Women 40+ Make Meaningful Muscle
It’s a coach in your pocket, not a stopwatch or glorified excel spreadsheet.
The Training Lab is the home base for every Deep Kimchi muscle building program.
New cycles drop every 5–6 weeks.
Past cycles stay accessible.
Every program is built specifically for women in midlife — perimenopause, menopause, MHT, GLP-1s, and the realities of training over 40.
This isn’t repurposed programming from a template that was never built for you.
It’s structured periodization designed for the hormonal, metabolic, and joint reality of women in their 40s, 50s, and beyond.
🔑 Paid Subscribers Scroll Down for App Access
Currently Live
Back & Posterior Chain — 5-Week Mesocycle
A back, glutes, and hamstring focus across all four training days.
Trap bar deadlifts, chest-supported rows, hip thrusts, RDLs, weighted back extensions — built around progressive overload with a mandatory deload in week 5.
Compound movement alternatives included for every major lift so you can swap based on what your joints actually like.
Interactive app + cloud-synced weight tracking + printable PDF. Subscriber-only access.
→ Read the launch article:
How the Lab Works
Every cycle includes:
A fully interactive web app — open it on your phone in the gym, on your laptop at home, same data everywhere
Per-set weight and rep logging that syncs to the cloud automatically
A printable PDF for the paper loyalists
Weekly coaching articles with cues, fatigue management, and per-week focus
A monthly Inside the Program podcast episode walking you through what we’re training and why
🔑 Your access code and current cycle link live in the Your Access block below.
Codes rotate when each new cycle launches — bookmark this page and you’ll always know where to find them.
What’s Coming Next
Deep Kimchi is growing. On the way:
Movement video libraries. Short coaching videos for every compound lift — filmed for your body, your mobility, your stage of life. Not 22-year-old influencer tutorials.
GLP-1 training modifications. Volume and recovery adjustments for women on semaglutide, tirzepatide, or any GLP-1. A generic program doesn’t account for what happens when caloric intake is suppressed. This one will.
Nutrition frameworks. Protein targets, per-meal minimums, and meal structures paired with each training cycle. Not a meal plan. A framework you can live inside.
New cycles every 5–6 weeks. Shoulder-dominant. Back-dominant. Posterior chain. Quad-focused. The next block is already being designed. Real periodization, not random workouts.
Past Cycles
Every cycle stays accessible to active paid subscribers. The archive grows as the Lab grows.
Shoulder Mesocycle — 6 weeks · completed
Back & Posterior Chain — 5 weeks · currently live
Not a Subscriber Yet?
The free Substack — articles, podcast, education — stays free. The Training Lab is for paid subscribers only.
A personal trainer who programs at this level charges $300-$1000 a month.
An online coaching subscription runs $40–$250
Deep Kimchi gives you structured periodization, an interactive training app, weekly coaching, a podcast, and printable PDFs — all built specifically for women in midlife — for a fraction of that.
PRICES INCREASE MAY 10, 2026
Annual: $149/year — over $90 off the monthly price. Less than $12.50 a month for every cycle, every article, every tool, all year. The best deal Deep Kimchi will ever offer.
Monthly: $19.99/month.
Existing paid subscribers are locked in at their current rate.