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Intermediate • Strength • 6-Week Program

Strength with Kayla

Strength with Kayla is just pure strength training in the gym - no jumping, no HIIT and not a single burpee. While Kayla’s workout routine used to be focused on high intensity training, her approach has evolved, and for the last few years, she has been loving strength training. This program features the workouts that have her feeling like her strongest and most empowered self.

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.

  • 6-week program

  • 5 workouts each week

  • 40-60 minute workouts

  • Targeted muscle group splits

  • Build strength progressively

Program Overview

The weekly workouts include five 40-60 minute sessions targeting all major muscle groups - Glutes & Hamstrings, Upper Body Pull & Core, Upper Body Push & Core, Legs (optional) and Glutes & Core (optional). Each workout is structured with a focus on strength sets and supersets to make it easy to move between stations in the gym.

The program is designed to help you build strength, muscle and confidence through repeated movements and progressive overload, so get ready to log your weights and track your progress as you get stronger!

Equipment

What you’ll need

You’ll be using a range of gym machines and free weights, so a well-equipped gym is recommended to get the most out of this program.

Long Resistance Band

Long Resistance Band

Recovery-Band2

Recovery Band

Bench/Bench Alternative

Bench/Bench Alternative

Step

Step

This is the desc for dumbells

Dumbbells

olympic-bar

Olympic Barbell

Weight Plate

Weight Plate

Cable - Dual Cable

Cable Machine

Seated-Row- -Lat-Pulldown-45

Lat Pulldown Machine

Leg Extension

Leg Extension

Leg Press

Leg Press Machine

Prone Leg Curl

Prone Leg Curl

Seated Leg Curl

Seated Leg Curl

Back Extension

Back Extension

Abduction/Adduction Machine
Seated Row
Treadmill

Strength with Kayla

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