Power-Builders

Sari Nova Strength and Fitness

Bodybuilding, Powerlifting, Women's Training, Weightlifting
Coach
Sari Terranova

Tired 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!

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Feel Empowered in Your Own Skin
Most people think that to get the aesthetics that you desire you need to "lose weight" & spend countless hours on the treadmill or jumping around doing burpees. Ever notice that the people who spend all their time on the cardio machines at the gym look the same over time? Focus on gains, not loss, and you will build fat-burning muscle that works for your body all day long, & looks great doing it!
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Get Strong. Stay Strong.
There is nothing like feeling strong & being able to lift weights you never thought it would be possible to eke off the ground. This translates to your ability to do so much more in daily life independently & to maintain muscle and bone strength as you age. As a 45-year old mother of two, it feels amazing to be able to do all the heavy lifting I need to do to take care of my kids and my home.
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Have Fun Growing Powerful
No one likes to feel stupid at the gym. Your program needs to be challenging and fun, but not complicated & unattainable. Consistency and repetition are key; you can't spend every session frustrated, looking at videos, trying to learn new, complicated movements. Basic exercise with challenging progressions and variations will get you to your goals with confidence and enjoyment.
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Set New Goals Crush PRs
New Power Builders programs will launch periodically in a progressive long-term program so that after you crush Month 1, you can continue to set new goals and demolish them.
Features
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Access to Coach Sari
Access to Coach Sari Coach Sari will hold you accountable and provide the feedback you need to grow. Have questions or need modifications? Just ask!
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Programming 5 days per week
Every workout has an option warm-up, 3 strength rounds, & an optional cardio round that’s accessible and challenging for athletes of any level
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
You'll have access to Coach Sari's expertise & years of training experience with programs designed according to research-based training methods.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Coach Sari will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full Gym Access or Complete Home Gym with Squat Rack, Varied Bar
Recommended
Sleds // Rower, SkiErg, or other Cardio machine
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Sample Week
Week 1 of 4-week program
Sunday
Power-Builders Week 1 Day 1 Glutes & Hammies 2022

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

Kettlebell 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)

Monday
 Power Builders Week 1 Day 2 Push Day 2022

A1

Push-Up

A2

Band Pull-Apart

2 x 15

A3

Seated External Shoulder Rotation

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

Tuesday
Power-Builders Week 1 Day 3 Pull Day 2022

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 Curl

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

Wednesday
Power-Builders Week 1 Day 4 Quad Focus 2022

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 Deadlift

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)

Thursday
Power-Builders Week 1 Day 5  30 Minute Challenge Circuit 2022

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

Coach
coach-avatar 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.

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Best Time To Start Was Yesterday. So Start Today!

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 :)

Get Power-Builders
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FAQs
How will I know if this program is right for me?
Send me a message on my website, www.sarinovastrong.com and we can set up a free consult and determine which program best fits your goals, fitness level, and equipment access.
Is this program appropriate for beginners?
Yes, this program can be customized for all fitness levels! You can always reach me with questions about modifications or any other concerns.
What if I don't have all of the equipment?
Send me a message on www.sarinovastrong.com and we can chat about substitutions or modifications!
Power-Builders