What is Grow with Mariah?

Grow with Mariah is designed to help you build muscle with simple, smart progression and targeted muscle group splits each week. It’s perfect for those who already feel comfortable training but want a new challenge or to focus on hypertrophy training. 

You’ll build muscle and shape in your glutes, strengthen your back, improve your grip and pull power, and develop a strong core. Each week brings variety, progress, and the confidence that comes from lifting heavy and owning your strength.

What is involved in Grow with Mariah?

Grow with Mariah is perfect for those who already feel comfortable training but want a new challenge or to focus on hypertrophy training. It includes 24 weeks of workouts, and each week you’ll have a set of goals to work toward, including:

4 x Resistance sessions (6 available)
2 x Cardio session (3 available) 
2 x Rest day (2 available)

Resistance workouts include:

• Glutes & Hamstrings
• Chest, Shoulders, Triceps
• Legs
• Back & Biceps
• Quads
• Abs
• Shoulder & Abs (Weeks 10-12)

What Equipment do I need to complete this program?

To efficiently complete this program, you will need the following equipment:

• Leg Press
• Smith Machine
• Dual Cable
• Assisted Pull-Up/Dip Bar
• Lat Pulldown
• Seated Row
• Seated Leg Curl
• Prone Leg Curl
• Leg Extension
• Abduction/Adduction Machine
• Barbell
• E-Z Bar
• Dumbbells
• Kettlebell
• Weight Plates
• Incline/Adjustable Bench
• Bench
• Landmine Attachment
• 45-Degree Glute Extension
• GHD
• Booty Band
• Resistance Band
• Mat
• Pull-Up Bar

If you don't have access to some of the equipment, you can always use the 'exercise substitution' feature available in the Sweat app to substitute equipment in and out.

How do the workouts work?

Mariah’s workout structure is based around straight sets, supersets and drop sets and introduces tempo work and drop sets earlier in the program. There are dedicated warm-up sets using lighter weights to activate the muscles, build confidence in the movement pattern, and prepare you to lift heavier with control. It also features more detailed audio coaching cues around lifting tempo, weight selection and form, making it ideal for women who already have some strength training experience.