empower3D health and fitness
Focused primarily on strength building, with strategic elements of conditioning and hypertrophy work, this program offers a comprehensive approach to achieving your goals.
Designed with a keen understanding of the needs of individuals who have taken a small hiatus from training, this program serves as a gentle yet effective reintroduction to strength training. Its medium-intensity structure ensures a balanced progression, allowing you to ease back into a routine with confidence and control.
Ideal for intermediate-level enthusiasts seeking to optimize their performance in the big 3 lifts, this program emphasizes training with percentages of your one-rep max (1RM).
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Single Arm Thoracic Extension - Doorway/Rack
1 x 15
A2
Sidelying 90/90 w/ Arm Sweep
1 x 4
B1
Supine Figure 4
1 x 15
B2
Bent Knee Hamstring
1 x 4
B3
Half Kneeling Hip Flexor w/ PPT Emphasis
1 x 4
A
Trigger Point Stripping - TFL
1 x 15
B
Trigger Point Stripping - Calf
1 x 15
C
Half Kneeling Hip Flexor w/ PPT Emphasis
1 x 4
D
Deep Squat to Hamstring
1 x 3
E1
Back Squat - BB
8, 8, _ @ 61, 71, 77 %
E2
Deadbug
3 x 4
E3
Shin Box Sit - Supported
3 x 15
F
RDL - DB
3 x 8
G
Leg Extension
2 x 10
H
Airdyne
10 x 10
A
Trigger Point Stripping - Rotator Cuff
1 x 15
B
Trigger Point - Pec (Block and Ball)
1 x 15
C
Sidelying 90/90 w/ Arm Sweep
1 x 4
D
Scapular Circles - Quadruped
1 x 6
E
Single Arm Thoracic Extension - Doorway/Rack
1 x 15
F1
Bench Press - Barbell
8, 8, _ @ 61, 71, 77 %
F2
Ws - Bentover
3 x 8
F3
Pec Stretch - Rack/Doorway
3 x 10
G
Pull Up - NG - Band Assisted
8, 7, 6
H1
Lateral Raise - DB
3 x 8
H2
Ls to OH Slide - Chest Supported
3 x 8
A1
Pec Stretch - Rack/Doorway
1 x 15
A2
Heel Sit - Reach, Roll, Lift (Roller)
1 x 4
B1
Half Kneeling Dorsiflexion
1 x 4
B2
Shin Box Sit - Supported
1 x 15
B3
Supine Hip Flexion - Wall SIt
1 x 4
A
Trigger Point Stripping - Hamstring
1 x 15
B
Foam Roll - Piriformis
1 x 15
C
Bent Knee Hamstring
1 x 4
D
Shin Box Sit - Supported
1 x 15
E
Half Kneeling Hip Flexor w/ PPT Emphasis
1 x 4
F1
Deadlift - Barbell
8, 8, _ @ 61, 71, 77 %
F2
Hanging Knee Tuck
3 x 4
F3
Deep Squat to Hamstring
3 x 3
G
Split Squat - FFE - DB
3 x 8
H1
Glute March - Knee Extension
2 x 8
H2
Tall Kneeling Anti-Rotation Press
2 x 4
A
Trigger Point Stripping - Rotator Cuff
1 x 15
B
Foam Roll - Lats
1 x 15
C
Sidelying 90/90 w/ Arm Sweep
1 x 4
D
Heel Sit - Reach, Roll, Lift (Roller)
1 x 4
E1
OH Press - NG - DB
3 x 8
E2
Ys - Bentover
3 x 8
E3
Lateral Pillar Bridge - Feet Stacked
3 x 20
F1
Incline Bench Press - DB
3 x 8
F2
Chest Supported Row - DB
3 x 8
G
Lat Pulldown - Seated
3 x 8
H1
Tricep Pushdown - Bar
2 x 10
H2
Bicep Curl - DB - Rotating
2 x 10
