Power Happens 1.0 Intermediate

Suitable for: Home or Gym

This plan is for women who are confident with the major compound movements and comfortable lifting heavier loads. Most women come here after Beginner 2.0.

The focus is hypertrophy and max strength development. Over four 3-week programs, the training methods shift with each block, cycling between higher-volume work and heavier-load strength phases. There is a deliberate arc across the 12 weeks, and by week 12 you will have a higher strength ceiling and the technical control to take on Intermediate 2.0.

Three full body strength days per week, two cardio sessions with an optional SIT finisher, and an optional core and mobility day. The weekly structure keeps your cardiovascular fitness building alongside your strength work.

• 12 weeks | 4 programs, 3 weeks each


• 5 days/week: 3 Strength + 2 Cardio + Optional SIT Finisher + 1 Optional Mobility


• Workout length: 60 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.