PWR

PWR is an incredible program for women who want to build muscle and increase strength through weight training in the gym. With 64 weeks of workouts available thanks to its popularity (including four optional foundation weeks), get ready to increase your confidence and feel strong! 

PWR workouts are based on the principle of hypertrophy training, meaning they’re designed to progressively increase the size and strength of your muscles by lifting weights and working to challenge and fatigue your muscles. 

Each strength session starts with a warmup, followed by an activation to increase your heart rate and prepare you for heavier lifting. A section of pyramid training then focuses on three single exercises for three or four sets where your weight should increase as the reps decrease. Next up are time or lap-based supersets or trisets, before finishing with an optional burnout and cooldown. 

Your three weekly workouts in the foundation weeks include:

• Full Body

• Upper Body 

• Lower Body 

In weeks 1-8, your weekly workouts increase to four and include: 

• Chest & Triceps

• Legs & Abs

• Back & Shoulders

• Arms & Abs (optional)

From week 9 onwards, your weekly workouts include a combination of four targeted workouts such as: 

• Chest and Triceps

• Back & Biceps

• Back and Shoulders

• Shoulders & Abs 

• Arms and Abs 

• Abs 

• Legs

• Glutes & Hamstrings 

Just like the other Sweat programs, there are two to three low-intensity or high-intensity cardio sessions, as well as two recovery sessions.