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Power Woman 1.1- Frecuencia 3+1 - English

TrainPro Center - Fran Silva

General Fitness, Women's Training, Strength & Conditioning

Coach

Fran Silva

Want to start strength training, but don't know how to organize yourself? Tired of 3x10 for everything and abs + glutes without seeing any change? 💪🔥

Power Woman 1.1 is a 10-week program to build muscle mass, improve your body composition and get stronger, training 3 days a week + 1 optional session.

It's the starting point of Power Woman: you learn to train strength across your whole body, in an organized, progressive way.

🔥 WHAT MAKES IT DIFFERENT

🔹 Full-body strength: you train the main movement patterns in every session.

🔹 Only 3 days a week: easy to fit into your routine.

🔹 Sessions that change every 2 weeks: engaging, challenging workouts.

🔹 Optional sessions: 1 glutes + cardio and 2 HIIT/cardio, in case you still have energy left.

🚀 HOW IT'S BUILT

🟢 Adaptation (2 weeks): you prepare your body for the program's loads.

🔵 Strength (4 weeks): you raise your strength levels in the movement patterns of your whole body.

🟡 Hypertrophy (4 weeks): more volume to build muscle mass and shape your body.

⚠️ LEVEL: for women with little gym experience who want to start strength training properly from day one.

👉 Let's improve your physique like never before.

$30

Get Power Woman 1.1- Frecuencia 3+1 - English

Get stronger

You start working on your strength across your whole body, the foundation for changing your physique and feeling better day to day.

Build muscle across your whole body

No more routines focused on a single area. You train your whole body to develop it in a balanced way.

A structured program

Every day has its goal and the exercises change every 2 weeks, so your sessions stay dynamic and never get monotonous.

Improve your body composition

More muscle and better movement quality. Back it up with good habits and you'll notice the change and feel more energetic.

Features

Programming 3 days per week

3 sessions per week + 1 optional glutes and cardio session. Full-body strength and hypertrophy. 2 optional HIIT/cardio sessions.

Video guide for every exercise

Every exercise has its own video and instructions. A library of 3,000+ videos to find alternatives.

Clear goals in every session

Every session and every exercise comes with its explanation, its goals and its week-by-week progression.

Everything in the app

Your workouts always at hand and up to date. No more routines on paper or over WhatsApp.

Equipment

Required

Traditional gym // Barbell and plates // Dumbbells and kettlebells // Basic gym machines

Sample Week

Week 1 of 10-week program

Sunday

Adaptation micro explanation

Sunday

Read 1st - General program guidelines

Monday

Adaptation - S1 - Squat + Push

Masaje dorsal foam roller

1 x 0:30

CORE Angels Exercise

1 x 8

Mobility Squat - Sentadilla profunda

1 x 5 @ 5

Sentadilla pulso - Squat

1 x 10

DB 3-Way Raise

1 x 24 @ 6.61 kg

DB Push Press

1 x 10

Back Squat

3 x 10

Shoulder Press

3 x 10

Hollow Hold CORRECTO

3 x 1 @ 20

Crunch con disco (semi carpa)

3 x 10 @ 11.02 kg

Barbell Lunge

3 x 16

DB Bench Press

3 x 8

KB Russian Twist

3 x 20 @ 11.02 kg

Biking

4 x 4:00

Wednesday

Adaptation - S2 - Hips + Pull

Hiperextensión torácica con rodillo 2

1 x 8

World's Greatest Stretch (Mobility Exercise)

1 x 8

90-90 Caderas con manos

Glute Bridge con banda + abductores

1 x 8 @ 2

ISO Glute Bridge Iso Isquios

1 x 8 @ 1

Monster walk - C bandas

1 x 20

Bent Over Row

1 x 10

Pull Up scap - Escapulares

1 x 5 @ 2

Hip Thrust

3 x 8

Pull up Asistidas elastic

3 x 6

Lat Pulldown toma cerrada

3 x 8

Romanian Deadlift

3 x 8

Seated Row one arm

3 x 12

Seated Ab Crunch

3 x 12

Hiperextensión lumbar en banco - Back

3 x 10

Rowing

4 x 500

Friday

Adaptation - S3 - Deadlift + Full body

Masaje dorsal foam roller

1 x 1 @ 60

Conditioning

Circuit Mobility + Activation Hips 1.0

2 sets of 8-12 reps per exercise. Hold 1" at the point of greatest work or range; in mobility, push the limits of the movement. - Glute Bridge: 5 x 3" - Single-leg glute bridge: 4 reps of 1" per leg - Monster walk: 20 steps (2 to each side…) - Deadlift and Good Morning: low load, slow movement

FacePull correcto

2 x 5 @ 3

DB Thruster

2 x 10

Deadlift tempo

3 x 6

Lat Pulldown toma cerrada

3 x 8

DB Deadlift

4 x 12

Seated Row

4 x 8

Landmine Press pectoral - 2 brazos

3 x 10

Goblet box step up

3 x 10

Seated DB Shoulder Press

3 x 10

Knees to Elbows

3 x 10

Cinta de correr - Run

8 x 1:00

Saturday

Optional day - Glutes + Cardio

Glute Bridge con banda + abductores

2 x 15

Monster walk - C bandas

2 x 40

Air Squat

2 x 20

Hip Thrust

Kettlebell Deficit Sumo Deadlift

3 x 10

DB Reverse Lunge (Front Foot Elevated)

3 x 8 @ 66.14 kg

Pull Through - Buen día polea baja

3 x 12

Abductores + glúteos en máquina de aductores

3 x 15

Patada de glúteos en polea baja

3 x 15

Patada lateral glúteo polea baja

3 x 15

Coach

More from TrainPro Center - Fran Silva

Fran Silva

Strength and Conditioning Coach, graduate in High Performance Sport and founder of TrainPro Center. - 20+ years of experience - 600+ athletes trained - 1,500+ people trained across all goals and areas - Strength coach to professional footballers My job: making sure you train with a real plan and see the results on the bar and in your body.

Train with a real plan!

With a single payment you get 10 weeks of organized, progressive and demanding training. Train hard, in an organized way and without pointless exercises. Stick to it and you'll see the change on the bar and in your body. Shall we get started?

Get Power Woman 1.1- Frecuencia 3+1 - English

FAQs

Who is this program for?

For women with little gym experience who want to build muscle mass, improve their body composition and get stronger, training 3 days a week.

Do I need previous gym experience?

Not much. It's the first level of Power Woman and it starts with 2 adaptation weeks. Every exercise has its own video and instructions.

How long is the program?

10 weeks: 2 of adaptation, 4 of strength and 4 of hypertrophy.

How many days a week will I train?

3 sessions per week + 1 optional glutes and cardio session. You also have 2 optional HIIT/cardio sessions, in case you still have energy left.

Can I move sessions to other days?

Yes. It's a pre-set plan, so you decide: you can do the day's session or skip it, or move it to another day to fit it into your week.

What equipment do I need?

A gym with a barbell and plates, dumbbells, kettlebells and basic machines.

What results can I expect?

If you stick to the program and back it up with good nutrition and rest, you'll gain strength and muscle mass and improve your body composition.

How do I see my progress?

Every exercise has a target load. Log your loads in the app and you'll see them go up week after week.

How do I access the workouts?

Everything is in the TrainHeroic app: sessions, sets, reps and a video for every exercise, always on your phone.

Is the price monthly or for the whole program?

It's a single payment for the whole program, and you can reuse it for a full year.

What do I do when I finish the program?

You can repeat it in full at no extra cost or move up to the next level, Power Woman 2.0. Message us and we'll tell you the best next step for you.

Which Power Woman level should I start with?

If you have little gym experience, start with Power Woman 1.1. If you already have some experience, Power Woman 2.0. If you have strength training experience, Power Woman 3.0.

What if I want something personalized?

This is a pre-set plan. If you're looking for programming 100% tailored to you, that's a separate service. Message us and we'll tell you more.

Any questions before you start?

Message us and we'll help you choose the right program for you: https://linktr.ee/fransilva.pf