Kayla Program HighIntensityStrength ProgramHero High_hero

Intermediate-Advanced • High Intensity • 24+-Week Program

High Intensity Strength with Kayla

High Intensity Strength with Kayla will help to develop your fitness, strength and muscle at the gym with 30-minute workouts using a combination of gym equipment, free weights and your bodyweight.

Kayla_TrainerProfile
Kayla Itsines

I’m Kayla Itsines, co-founder and head trainer at Sweat! I’ve been a certified personal trainer since 2008 and am also certified in pregnancy and postnatal exercise. My goal has always been to empower women by giving them the practical tools they need to improve their health and fitness and feel more confident.

  • Over 24 weeks of workouts

  • Four optional beginner weeks

  • Three progressive training blocks

  • Build fitness, strength and increase your weights

  • Supersets and triset training format

Program Overview

This program follows Kayla’s signature high-intensity training style, but has a stronger focus on strength training with a combination of rep-based supersets to build your strength and time-based circuits that dial up the intensity to challenge your fitness. 

Each week, you have four workouts, alongside two low-intensity cardio sessions and scheduled recovery and rest days. Your weekly workouts include:

  • Lower Body

  • Upper Body

  • Full Body

  • Full Body Cardio (optional)

If you choose to complete the four optional beginner weeks, they are designed to build your confidence with the format, exercises and intensity before you progress to the main program. 

In Block 1 (weeks 1-12), the rest periods are shorter than the beginner weeks to increase the intensity and build your fitness. In Block 2 (weeks 13-18), the exercise difficulty and complexity increases for an added challenge, and you’re encouraged to increase your weights. In Block 3 (weeks 19-24), there are new exercises, a new superset structure, and you’re encouraged to increase your weights or use the weight logging feature to track your strength progress.

Equipment

What you’ll need

This program requires a range of equipment including gym machines and free weights, making it best-suited to a gym or a great home set-up.

Step

Step

Bench/Bench Alternative

Bench/Bench Alternative

Kettlebell

Kettlebell

This is the desc for dumbells

Dumbbells

Barbell

Barbell

Leg Press

Leg Press Machine

Back Extension

Back Extension

Fitball

Fitball

Weight Plate

Weight Plate

Jumping Rope

Skipping Rope

Cable - Dual Cable

Cable Machine

Deadball

Deadball

Bosu Ball

Bosu Ball

Plyometric Soft Box

Plyometric Box

Smith Machine

Smith Machine

Medicine Ball

Medicine Ball

Long Resistance Band

Long Resistance Band

Recovery-Band2

Recovery Band

Incline Bench

Incline Bench

Leg Extension

Leg Extension

Squat Rack

Squat Rack

Seated-Row- -Lat-Pulldown-45

Lat Pulldown Machine

Ab Wheel

Ab Wheel

Chin-up Bar

Chin-up Bar

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