Strength & Size - Powerbuilding

Sarah Hryniewicz

Powerlifting, Bodybuilding, General Fitness, Strength & Conditioning
Coach
Sarah

This program has 4 lifting sessions per week focused on strength in the big three (squat, bench, deadlift) while putting emphasis on additional accessory movements to increase size and shape. The app will be able to estimate your one rep max and that will be important in order to follow along with the percentages programmed. Make sure you are prioritizing your recovery outside of the gym as well as maintaining the intensity of your workouts. Sleep, eat, hydrate!

$22
Get Strength & Size - Powerbuilding
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Shape, Strength and Size Simultaneously
This program combines focused strength training in the big three lifts (squat, bench, deadlift) combined with the foundational training principles of progression, overload and adaptation to help you build the body you've always wanted. Strong, resilient, beautiful and powerful!
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Progression for Peak Performance
With percentage-based programming tied to your one-rep max, the app ensures your workouts are customized to your current strength levels, helping you make consistent, measurable progress.
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Empowered Performance
I've ripped "elite training" out of it's ivory tower and am delivering it to women EVERYWHERE. The science, technique and progressions are not only for the gym bro. They work for us too! And this program has proved that time and time again!
Features
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A Coach Who Cares
Programming for everyone, everywhere from someone who has been there. I've got your back and I'm here when you need me.
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Programming 4 days per week
Daily strength training that’s accessible and challenging for athletes of any level or background
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High Quality Video Guidance
Instructional videos to guide your training and make execution easy
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Science Backed, Progressive Training
This program is proven, and the methods are recognized by the best fitness coaches around the world. Now, I've honed them specifically for you!
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Delivered through TrainHeroic
Sweating over a lifeless Spreadsheet is awful. The app will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell // Dumbbell or Kettlebell // Adjustable Bench // Cables or Bands
Recommended
Full Gym Access
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Back Squat

5 x 5 @ 75 %

B

Romanian Deadlift

3 x 12

C

Reverse Lunges

3 x 10

D

Leg Extension

3 x 15

E

Calf Raise

3 x 12

Tuesday
Week 1 Day 3

A

Bench Press

5 x 5 @ 75 %

B

DB Shoulder Press

4 x 10

C

DB Chest Fly

3 x 10

D

DB Lateral Raise

3 x 15

E

Skull Crushers

3 x 12

F

Rear Delt Flyes

3 x 12

Wednesday
Week 1 Day 4

A

Barbell Deadlift

5 x 5 @ 75 %

B

Front Squat

3 x 10

C

Bulgarian Split Squat

4 x 10

D

Leg Extension

3 x 15

Friday
Week 1 Day 6

A

Lat Pulldown

4 x 10

B

1-Arm DB Row

3 x 10

C

Seated Incline DB Curls

3 x 12

D

Seated Cable Row

3 x 12

E

Cable Hammer Curls

3 x 12

F

Pull-Up

3 x MAX

Coach
More from Sarah Hryniewicz
coach-avatar Sarah

Hi, I'm Sarah! I fell in love with fitness about ten years ago and have been involved in the industry in one way or another ever since. I got started in bodybuilding and competed once before transitioning to a more strength based approach. I focused on powerlifting, then strongman (where I competed for a few years), and now do a mix of strength, hypertrophy, and athletic training.

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A program built for YOUR LIFE!

This program is built for you, through experience, and proven by busy women all over the world. Strength isn't reserved for the gym bro r elite fitness girlie, but IT IS for everyone. Chase that dream body and your peak fitness. Let's get started

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