Power-Builders
Sari Nova Strength and Fitness
Bodybuilding, Powerlifting, Women's Training, WeightliftingTired of going in the gym without the plan? Or trying to figure out your own workouts consistently, but not seeing gains in strength & power or getting the aesthetic results you desire? This intense program combines the fundamentals of Bodybuilding and Powerlifting.
I design my programs according to the principles of mastering and repeating the fundamentals & growing in strength & power via progressive overload. You will not spend your precious time in the gym trying to learn a dozen trendy new "influencer" exercises each session; you will progress in essential compound movements (Squat, Press, Hinge, Thrust, Carry) and accessory movements. Your reps and weights change week to week and your movement programming will progress each month w/purchase of additional monthly programming. The app provides video demos for each exercise, records your weights, prs, and working maxes and makes it simple for you to keep setting and reaching new goals.
Each week provides two lower-body days (Glutes/Hams/Quads/Calves), two upper body days (Push/Pull), and a strength based Circuit Day.
The TrainHeroic App allows us to monitor your progress together & you can adjust weights/reps & modify or swap out exercises as needed. There may be days when you can only complete the warm-up and the 1st set... or you want to reduce sets from 4 to 3 rounds... or you just aren't feeling Legs so you swap it on your calendar... or maybe you are an absolute beast and complete every workout in its entirety!
A1
Miniband Lateral To Kickback
2 x 20
A2
Banded Clams
2 x 20
A3
Monster Walks
2 x 30
A4
Pigeon Stretch
2 x 40
B
Barbell Hip Thrust
4 x 10
C1
Dumbbell Good Morning
4 x 8
C2
KB Step Ups
4 x 16
C3
Lying Ham Curl
4 x 10
C4
Walking Lunges
4 x 20
D1
Kettlebell Romanian Deadlift
3 x 10
D2
Med Ball Lateral Step Downs
3 x 20
D3
Russian KB Swing
3 x 10
Optional Conditioning AMRAP
E
Leg Day Finisher Circuit
AMRAP (As Many Rounds As Possible) Sled Push (Down & Back length of turf) if you don't have access to a sled, I suggest 1:00 on the Stairmaster or elliptical, slowly but on high resistance Rower 1:00 (Can sub another cardio machine) Wall sit max (weighted if able)
A1
Push-Up
A2
Band Pull-Apart
2 x 15
A3
Seated Internal & External Rotation (SN)
2 x 20
A4
Band Lateral Raises
2 x 20
B
DB Bench Press
4 x 10
C1
Seated DB Shoulder Press
4 x 8
C2
Leaning DB Lateral Raise
4 x 16
C3
Cable Chest Flyes
4 x 10
C4
Band Face Pull
4 x 10
D1
EZ Bar or Barbell High Front Raise
3 x 10
D2
DB Farmer's Carry
D3
Med Ball Over the Shoulder Toss
3 x 10
Optional Conditioning AMRAP
E
Push Day Finisher Circuit
AMRAP (As Many Rounds As Possible) Battle Ropes 30 sec (can jump rope instead if Battle Ropes are unavailable) SkiErg (or other cardio machine) 30 sec fast Push-Ups max reps
A1
Assisted Pull-Ups
A2
Decline Pushup
A3
Banded Hammer Curls
2 x 10
A4
Band Pull-Apart
2 x 10
B
Barbell Row
4 x 10
C1
DB Pull-Over
4 x 10
C2
Lat Pulldown
4 x 10
C3
Zottman Curls (SN)
C4
Seated or 1/2 Kneeling Single Arm Row
4 x 20
D1
Superman Press-Out
3 x 10
D2
Edge Grip Plate Curls
D3
Reverse Grip EZ Bar Curl
Conditioning
E
Pull Day Finisher Circuit
AMRAP (As Many Rounds As Possible) Decline push-ups max reps Power Sled Pull (Down & Back turf) -- (alternatives if you do not have a sled could include TRX rows, Rower on high resistance for 1:00, or heavy Farmer's Carry ) Reverse crunches with plate extension max reps
A1
Walking Lunges
2 x 30
A2
Air Squat
2 x 10
A3
Miniband Staggered RDL
2 x 20
A4
Couch Stretch (Hip Flexors)
2 x 1:00
B
Heel Elevated Goblet Squat
4 x 10
C1
Front Foot Elevated Reverse Lunge
4 x 16
C2
KB Single Leg Deadlifts
4 x 16
C3
KB Box Squat
4 x 8
C4
Box Step-Offs
4 x 12
D1
Squat to Calf Raise
3 x 20
D2
Goblet Bulgarian Split Squats
3 x 16
D3
Tall Kneeling Med Ball Slam
3 x 10
Conditioning
E
Power-Builders Quad Day Finisher Circuit
AMRAP (As Many Rounds As Possible) KB Swings 10 Reverse sled drag (Down & Back Turf) -- if you do not have a sled you can sub leg press x 10, stairs on high resistance 1:00, or high incline treadmill 1:00 (without holding on with arms) Spanish Squats max reps (Bodyweight only)
Circuit
A
AMRAP (As Many Rounds As Possible) in 30 minutes Battle Ropes 30 seconds Hollow Hold 30 seconds Rower 100 meters Forearm Plank 30 seconds Walking Lunges 30 Med Ball Rotational Throw 15 seconds each side Wall Sit 30 Seconds Bike or treadmill sprint 30 seconds
Sari Terranova
Sari Terranova is a NASM CPT, NASM Certified Nutrition Coach, NESTA Certified Kettlebell Coach & M.Ed. with 20 years of classroom experience. As an independent working mother of two, she can help you find the time to continue to kick ass no matter how busy your schedule is, with customizable programs never lacking in intensity. She's here to show you that you can be strong & powerful at any age.
Where will you be in 4 weeks? Heading into the fall ready to crush Month 2 of Power Builders with your newfound strength and confidence, or still scrolling? I think you should crush it, personally :)
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