Power Happens 1.0 Advanced

Suitable for: Home or Gym

This plan is for women with at least two years of consistent progressive strength training behind them, who are technically solid with both bilateral and unilateral compound movements and used to heavy loads. Most women come here after completing Intermediate 2.0.

The structure of this plan shifts in a way that sets it apart from the Intermediate series. Program 1 runs three full body strength days per week. Programs 2 through 4 move to four upper and lower body split days. That shift is intentional and reflects the increased training capacity you bring to this level.

The programming works through four distinct overload approaches, cycling between strength and hypertrophy demands across the 12 weeks. There is a clear arc, and it builds in a direction. Two cardio sessions and an optional core and mobility day complete each week.

• 12 weeks | 4 programs, 3 weeks each


• 5 days/week: 3-4 Strength + 2 Cardio + 1 Optional Core & Mobility


• Program 1 runs 3 Full Body Strength


• Programs 2-4 run 4 Upper/Lower Split Days


• Workout length: 60-70 min | 30-40 min alternate available


• Equipment: Swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)

As with any exercise program, you should have clearance from your medical provider before starting. This is especially important if you have low bone density or any medical condition that may affect the safety of these exercises.