Power Woman 2.0 - English
TrainPro Center - Fran Silva
General Fitness, Women's Training, Strength & ConditioningTired of doing the same routine as everyone else at your gym? Of 3x10 on every exercise and abs + glutes without seeing any change? 💪🔥
Power Woman 2.0 is a 9-week program to build muscle mass, improve your body composition and get stronger, training 5 days a week.
It's time to change the way you train: train heavy and work your whole body.
🔥 WHAT MAKES IT DIFFERENT
🔹 Real strength: you train the main movement patterns with loads that make you progress.
🔹 Full body: you stop training just one area and develop your whole body.
🔹 Sessions that change every 2 weeks: engaging, challenging workouts that never get monotonous.
🔹 Optional glutes session: in case you still have energy left.
🚀 HOW IT'S BUILT
🟢 Adaptation (1 week): 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 some gym or sports experience, or who have completed Power Woman 1.1.
👉 Let's improve your physique like never before.
A1
Manual Ankle Dorsiflexion Mobilization
1 x 5 @ 5
A2
Masaje dorsal foam roller
1 x 0:30
A3
CORE Angels Exercise
1 x 8
B1
Mobility Squat - Sentadilla profunda
2 x 5 @ 5
B2
Sentadilla pulso - Squat
2 x 10
B3
Bottom Up KB Press
2 x 8
B4
DB Thruster
2 x 10 @ 11.02 kg
C1
Back Squat
4 x 6
C2
Shoulder Press
4 x 6
C3
Hollow Hold CORRECTO
3 x 1 @ 30
C4
Crunch con disco (semi carpa)
3 x 15 @ 11.02 kg
D1
Thruster
4 x 8
D2
Front Rack Walking Lunge
4 x 16
D3
KB Russian Twist
3 x 20 @ 11.02 kg
E
Biking
4 x 4:00
A1
90-90 Caderas con manos
A2
Flexores caderas - Específico 3 variantes
1 x 5 @ 3
A3
World's Greatest Stretch (Mobility Exercise)
1 x 8
A4
Hiperextensión torácica con rodillo 2
1 x 8
B1
Glute Bridge con banda + abductores
2 x 15
B2
ISO Glute Bridge Iso Isquios
2 x 8 @ 1
B3
Monster walk - C bandas
2 x 20
B4
Bent Over Row
2 x 10
B5
Pull Up scap - Escapulares
2 x 4 @ 3
C1
Hip Thrust
3 x 8
C2
Pull up Asistidas elastic
C3
Lat Pulldown toma cerrada
3 x 8
D1
Deadlift tempo
3 x 8
D2
Seated Row one arm
3 x 8
D3
Seated Ab Crunch
3 x 12
E
Hiperextensión lumbar en banco - Back
3 x 10
F
Rowing
8 x 500
Mobility
A
Circuit movilidad dia de recuperacion FULL BODY
2-3 sets as needed: if an exercise is hard for you, bothers you or feels limited, focus on it. 60-90" per exercise or 8-12 reps, depending on the exercise. Hold 5-8" at the points of greatest range or difficulty, trying to increase it rep by rep and session by session. A joint with good range of motion lowers the risk of injury and improves your performance.
B
CARRERA estiramientos dinámicos pre
1 x 10
C1
Run
1 x 30:00
C2
Swimming
1 x 30:00
C3
Biking
1 x 30:00
D
Foam Roll
1 x 10:00
Prep
A
Movilidad + activación Empuje Vertical
1-2 sets of each exercise, as needed (2 sets on the ones you find hardest). Mobility: 5-8 slow, controlled reps. Activation: 8-12 reps with moderate load; the KB Bottom Up with heavy load. Mobility first, then activation.
Prep
B
@Movilidad + activacion Squat 2.0
Mobility: 2 sets of 8-10 reps of each exercise. + 3' on the bike with pace changes (10" fast x 20" easy). Then, 1-2 sets of 4 activation exercises: - Monster walk: 20 steps with a band between knees and ankles. - Goblet Squat: 10 reps with moderate load. - Overhead Squat: 5 reps with each hand, light load and maximum possible depth. - Pistol Squat: 5-6 per leg; if you can't do it well, use a rack or a high band for help.
C1
Tempo Front Squat
2 x 4
C2
Russian Twist
2 x 0:30
D1
Front Squat
5 x 6
D2
Hiperextensión lumbar en banco - Back
5 x 5 @ 11.02 kg
E1
Iso 3 Stop Front Squat
4 x 8
E2
Bulgarian Split Squat
4 x 5
E3
DB Shoulder Press
4 x 10
E4
Push Up Elevados - Manos banco
4 x 8
F1
Leg Extension una pierna
3 x MAX
F2
Med Ball Sit-Up
3 x 10 @ 11.02 kg
G1
Biking
5 x 500
G2
Air Squat
5 x 30
A
Masaje dorsal foam roller
1 x 1 @ 60
Conditioning
B
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
C1
FacePull correcto
2 x 5 @ 3
C2
Inverted Row
2 x 10
C3
Bent Over Row
2 x 8
D1
Deadlift tempo
5 x 6
D2
Assisted Chin up elastic
5 x 5
E1
DB Deadlift
4 x 12
E2
Lat Pulldown one arm
4 x 8
E3
Seated Row
3 x 10
F1
Calf Raise Prensa
4 x MAX
F2
Barbell Bicep Curl
4 x 10 @ 22.05 kg
G
Biking / Bici
8 x 1:00
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.
With a single payment you get 9 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?
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