Build strength and power
Momentum
Functional Fitness, Functional Training, Strength & ConditioningThis 12-Week Strength & Power Program is designed to take your strength and athletic performance to the next level. Built around a strategic blend of compound lifts, weighted calisthenics, and bodybuilding movements, this program focuses on maximizing strength, power, and muscular development.
Program Structure
3 Full-Body Lifting Days: Each session is carefully designed to target all major muscle groups, ensuring balanced development and maximum strength gains.
Compound Lifting Focus: Foundational lifts such as squats, deadlifts, bench presses, and overhead presses are prioritized to build raw strength and total-body power.
Weighted Calisthenics: Exercises like weighted pull-ups, dips, and push-ups enhance functional strength, control, and endurance while complementing the heavy lifts.
Bodybuilding Elements: Targeted accessory work ensures muscular balance, aesthetics, and injury prevention, addressing weak points and improving overall performance.
What You’ll Achieve Explosive Strength Gains: The progressive overload structure pushes your limits, helping you lift heavier and move stronger in just 12 weeks. Improved Power Output: The combination of compound lifts and dynamic calisthenics enhances your ability to generate explosive power. Muscular Development: Bodybuilding movements help you sculpt your physique while building strength, ensuring you look as good as you perform. Enhanced Functional Fitness: Weighted calisthenics improve body control and core stability, making you stronger in both the gym and everyday activities.
This program is perfect for anyone looking to build serious strength, boost athletic performance, or achieve a powerful, well-rounded physique. Step up to the challenge and transform your strength in just 12 weeks!
A1
Perfect Stretch
3 x 10
A2
Down dog to seal
3 x 5
A3
Adductor dip
3 x 20
B1
Tibialis raise
3 x 20
B2
Calf raise, extended leg
3 x 20
B3
Backwards walk
3 x 0:40
C1
Clamshell w/ Miniband
3 x 10
C2
Broad jumps
3 x 5
C3
Barbell kang squat
3 x 5
D
Back squat w/ barbell
5 x 8
E
Zercher split squat
3 x 12
F
Strict dip
5 x 8
G
Shoulder press w/ DB
4 x 10
A1
Spine Mobility 1
3 x 5
A2
Spine mobility 2
3 x 5
A3
Spine mobility 3
3 x 5
B1
SA cable pull
3 x 10
B2
Russian KB Swings
3 x 10
B3
Cable Ab crunches
3 x 15
C
Renegade row
3 x 16
D
Deadlift w/ barbell
5 x 8
E
Ab Wheel rollout
3 x 10
F
Pull up
5 x 8
G
Chest supported DB row
4 x 10
H
Cable curls
3 x 15
A1
Perfect Stretch
3 x 10
A2
Down dog to seal
3 x 5
A3
Scorpions
3 x 10
B1
Overhead slam ball throws
3 x 10
B2
Barbell high pulls
3 x 10
B3
Gorilla rows
3 x 10
C1
Vertical jumps
3 x 5
C2
Banded plyo push ups
3 x 10
D
Barbell Power Clean
5 x 8
E
Deficit barbell reverse lunge
3 x 12
F
Bench press w/ barbell
5 x 8
G
Bent over rows w/ barbell
3 x 12
H
DB incline press
3 x 12
Jordan Vieira
Bachelor of Science in Health and Wellness and certification as a personal trainer through the National Strength and Conditioning Association (NSCA), I have a competitive sports background as 2-sport collegiate athlete and almost a decade of experience helping clients achieve their health and fitness goals. If I`m not in the gym you can find me running trails or rolling on the tatami.
Yuri Schoeffler
A-Licensed Health & Fitness Coach and Licensed Nutritionist certified by the European Sports Academy (ESAB). With over 8 years of experience, I specialize in helping individuals achieve sustainable health and wellness goals. As a competitive athlete, I bring firsthand knowledge and passion from my diverse background in sports.
Transform your body in just 12 weeks with this focused strength and power program. Designed to maximize results, this program combines compound lifts, weighted calisthenics, and bodybuilding to build explosive power, raw strength, and balanced muscular dev
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