Power Woman Training 3.0 - English
TrainPro Center - Fran Silva
General Fitness, Strength & Conditioning, Women's Training, Personal TrainingAlready have strength training experience and want to take the next step? 💪🔥
Power Woman 3.0 is a 9-week program to build muscle mass, improve your body composition and raise your 1RMs, training 5 days a week.
It's the advanced level of Power Woman: more load, more demands and a max week to put everything you've improved to the test.
🔥 WHAT MAKES IT DIFFERENT
🔹 You train heavy: you work on strength in the main movement patterns of your whole body.
🔹 Max week: at the end of the strength block, you put your progress to the test.
🔹 Sessions that change every 2 weeks: engaging, challenging workouts.
🔹 Optional glutes session: in case you still have energy left.
🚀 HOW IT'S BUILT
🔵 Strength (4 weeks): you raise your strength levels in the movement patterns of your whole body.
🔴 Max week: you test your new bests.
🟡 Hypertrophy (4 weeks): more volume to build muscle mass and shape your body.
⚠️ LEVEL: for women with strength training experience or who have completed Power Woman 2.0.
👉 Let's improve your physique like never before.
Conditioning
A
Circuit Mobility + Activation Push V 1.0
1-2 sets of each exercise (2 on the ones you find hardest). Mobility first. Mobility: 8-10 slow, controlled reps, gaining range. Activation: 8-12 reps with moderate load. - DB Shoulder Press tempo: up and down very slowly. - Bottom Up KB Press: slow and controlled. Watch the videos before you go to train.
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 set 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
Back Squat
1 x 5
C2
Seated DB Press
4 x 8
D1
Back Squat
100, 100, 100, 90, 90, 90
D2
Push-Up
6 x 8
E1
Barbell Lunge
4 x 16
E2
Landmine Press - de pie a un brazo
4 x 8
F
Biking
4 x 3:00
Prep
A
Mobility: 2 sets of 8-10 reps of each exercise. + 3' on the bike with pace changes (10" fast x 20" easy). Then, 1 set of 4 posterior chain activation exercises: - Glute Bridge: 10-12 reps - Single-leg glute bridge: 5 reps of 2" - Monster walk: 20 steps with a band between knees and ankles - Deadlift: 10-12 reps with moderate load
Conditioning
B
Circuit Mobility + activation Pull 1.0
2 sets of 8-12 reps or 45-60" of massage. Order: - Hyperextensions - World's Greatest Stretch - Face Pull - Lat Pulldown - Inverted Row: 5 reps of 3" maximum contraction, on rings, TRX or, as in the video, on a Smith machine or rack. If you can't do it with your feet elevated, do it with your feet on the floor: the closer your feet are, the easier it is.
C1
Hip Thrust
1 x 5
C2
Strict Bodyweight Pull-Up
C3
Lat Pulldown toma cerrada
1 x 5
D
Hip Thrust
6 x 100
E1
Bulgarian Split Squat for glutes
4 x 5
E2
Lat Pulldown toma cerrada
4 x 5
E3
Row - polea
4 x 8
F1
Hollow Hold CORRECTO
4 x 1 @ 30
F2
Crunch abs con disco
4 x 15 @ 11.02 kg
A1
FacePull correcto
2 x 5 @ 3
A2
Angels Snow elastic
2 x 8
A3
Hiperextensión lumbar en banco - Back
2 x 5 @ 11.02, 22.05 kg
B1
Hollow Hold WEIGHTED
4 x 1 @ 20
B2
Crunch abs disco medio recorrido
C1
Inclinación lateral con mancuerna
4 x MAX
C2
Oblique Side Crunch
4 x 15
D
Treadmill Work
Prep
A
##Movilidad + Act - Pull / Traccion
2 sets. Mobility: 8-10 reps per variation. Activation: - Face Pull: 3 x 5" - Inverted Row: 8 reps holding 1" with your chest at the bar - Hyperextensions: 8 reps with 10 kg on your chest - Chin Up Hold: 3 reps holding 3" at the top
Prep
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
Deadlift tempo
1 x 4 @ 4141
C2
Bent Over Row
1 x 10
C3
Good Morning
1 x 8 @ 4.41 kg
D
Sumo Deadlift CORRECTO
1 x 5
E1
Romanian Deadlift
4 x 10
E2
Remo 90 - Pendlay Row al piso
4 x 8
F1
Extensión Gemelos - Smith
3 x 15
F2
Seated Row one arm
3 x 5
G1
Rowing
4 x 1000
G2
Biking / Bici
1 x 10 @ 60
A
Masaje dorsal foam roller
1 x 60
Circuit mov y activación Front Squat
B
3' on the bike at a good pace. Then the Front Squat mobility routine to gain range in your shoulders and wrists. And to finish, 3 activation exercises: - Walking Lunge: 12 steps with the empty bar. - Iso 3 Stop Front: 5 reps with bar + 5 kg per side. - Front Squat with a band at the knees: 8 dynamic reps with the same load.
C1
FacePull correcto
2 x 5 @ 3
C2
DB Shoulder Press
2 x 12
C3
Depth Push-Up
2 x 8
D1
Front Squat
1 x 5
D2
Shoulder Press
1 x 5
E1
Thruster
10, 10, 8, 8
E2
Front Rack Walking Lunge
10, 10, 12, 12
F1
Tempo Goblet Squat
3 x 8 @ 44.09 kg
F2
Shoulder Press Machine
3 x MAX
F3
Seated DB Shoulder Press
3 x 12
G1
Leg Extension
3 x 15
G2
3-way Shoulder Shocker
3 x MAX
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
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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