Description

The sessions of this plan are based around primary powerlifting movements (bench press, deadlift, squat). The number of workouts, sets, repetitions and volume increases from weeks 1 to 12 to increase work capacity. There are no cardio sessions in this program, this is a typical 12-week muscle and strength program designed especially for women. The program is designed as follows:

Weeks 1 – 4 

4 sessions per week with a focus on familiarising yourself with the technique and the method of the workout. Build muscle and improve general strength.

Weeks 5 – 8

5 sessions per week with a focus on bodybuilding and functional movements to improve muscle size and strength. New exercises are added to diversify the sessions and increase work capacity.

Weeks 9 – 12

6 sessions per week with a focus on bodybuilding and functional movements to improve muscle size, strength and endurance.