Advanced Female Powerlifting

Wenning Strength

Powerlifting, Weightlifting, Strength & Conditioning
Coach
Matt Wenning

Introduction

Welcome to the Advanced Female Powerlifting Program, tailored for women who have already mastered the fundamentals of powerlifting and now want to take their training to the next level. With this program and some very basic equipment, you will dial up your strength and endurance with a variety of exercises, including squatting, deadlifting, and bench press.

I have poured my years of experience as a powerlifter, along with my high level of education, into this program and created the necessary adjustments so it’s ideal for women and their physiology. If you follow my research-backed, tried-and-true instructions listed in these pages, you will achieve the power you’ve always desired.

Who This Program is For

This is for the women who have already conquered the basics of powerlifting. Don't try the workouts in here if you haven't already completed the first leg of your journey in this world. In this program, I'll be addressing experienced female powerlifters only. The following exercises and information are for experienced female powerlifters who are committed to getting stronger and healthier.

Features
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Coaches At Your Fingertips
Our Coaches, along with our active community, are here to help you through the programming.
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Programming 6 days per week
Programming is usually 6 days per week with 2 max effort days (upper and lower), 2 dynamic days (upper and lower), GPP / Restoration and Recovery.
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Video Demonstrations and Explanations
Matt Wenning showcases and explains every exercise through instructional videos.
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Committed Community
A vibrant community that will keep you pushing to unlock your best!
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Squat Rack // Tricep Attachments // Bands // Sled // Plates // Rope // Chains // Straight Bar // Dumbbells (DBs) // Kettlebells (KBs) // Cable Machine // Reverse Hyper Machine
Recommended
Adjustable Bench // Foam Roller / Massage Stick // Board Bench Press // Safety Bar // Bamboo Bar // Cambered Bar // Leg Curl Machine // Leg Extension Machine // Seated Calf Machine // Leg Press Machine // Lat Pulldown Machine
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Sample Week
Week 1 of 12-week program
Sunday
DAY 1 - MAX EFFORT LOWER

A

Dynamic Mobility (Warm-Up)

@ 10:00

B1

Glute Bridges

3 x 20

B2

Hamstring Curl(s)

3 x 20

B3

KB Swings

C

Safety Bar Squats

D

Sumo Deadlift

E1

45 Degree Back Extension

E2

Decline Situps

3 x 10

E3

Glute Bridges

Monday
DAY 2 - MAX EFFORT UPPER 

A

DB Internal - External Rotators

@ 10:00

B1

Rear Delt Rows

3 x 25

B2

Tricep Pushdowns

3 x 20

B3

Lat Pulldowns

3 x 20

C

Bench Press

8 x 10

D

Bamboo Bar Bench Press

E1

Single Arm DB Row

3 x 10

E2

DB Tricep Extension

Tuesday
DAY 3: RECOVERY

A

Foam Rolling

1 x 20:00

B

Walk.

1 x 20:00

Wednesday
DAY 4: OFF

A

REST

Thursday
DAY 5: DYNAMIC LOWER

A1

Sled Drags

4 x 50

A2

Belt Squat Bulgarian Split Squat

3 x 10

A3

Banded Cable Crunch (Wenning Plank)

3 x 20

B

Speed Squats

10 x 2

C

Speed Deadlift (Speed Pulls)

10 x 1

D1

Lying Band Curls

D2

Reverse Hyper

D3

Seated Calf Raises

Friday
DAY 6: DYNAMIC UPPER

A1

DB Bench Press

4 x 25

A2

Lat Pulldowns

4 x 15

B

Bench Press

8 x 3

C1

DB Tricep Fold-Ins

C2

Band Rear Delt Pull Aparts

4 x 25

C3

Forearm Work

1 x 5:00

C4

Lateral Raises

Saturday
DAY 7: GPP // RESTORATION

A1

KB Swings

4 x 40

A2

Hot tub

1 x 10:00

A3

Stretch

1 x 20:00

Coach
coach-avatar Matt Wenning

I hold a Master’s Degree in Biomechanics and a Bachelor of Science in Exercise Science from Ball State University. I was consistently ranked among the Top 5 Powerlifters in the World from 2005 to 2011 and from 2007 to 2017 in both Raw and Equipped divisions. I currently serve as a Strength and Conditioning Coach for multiple fire departments in Ohio.

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Strength Workouts for Women

If you’re a woman with experience in the world of powerlifting who wants to push yourself further, including learning techniques tailored to female physiology, this manual is for you.

Get Advanced Female Powerlifting
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FAQs
I’m new to the program, where should I start?
We recommend starting on Week 1 Day 1 and proceed through the entire program. After you have completed this program feel free to go through it again!
I see the term “meso” a lot. What does that mean?
This refers to a “mesocycle,” which is a specific training block. It’s a focus on one particular aspect of a program. You’ll see the term “meso” in this manual quite a bit.
Should I know my 1-rep max for squat, bench, and deadlift?
We highly recommend that you possess a basic understanding of your one-rep maximum (1RM) for squat, bench press, and deadlift. Please note that this knowledge is not mandatory, as the majority of our workouts and exercises are designed around the concept of Rate of Perceived Exertion (RPE).
What does RPE mean and how do I implement it into my workouts?
RPE serves as our method for gauging the perceived intensity of an exercise. This assessment employs a numerical scale spanning from 1 to 10, where a rating of 1 signifies minimal effort, while a rating of 10 denotes an exceptionally strenuous effort.
How should I warm-up / cool down?
Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session.
Is it possible to substitute exercises?
Absolutely. If you find yourself without the necessary equipment for a particular exercise, you have the option to swap it out for an alternative exercise.
What does a standard training week entail?
Typically, our training program consists of four days per week, comprising two maximum effort days (one for upper body and one for lower body) and two dynamic days (again, one for upper body and one for lower body).
What should I do if I cannot train four days a week?
You have flexibility in your training frequency. You can choose to complete between 1 to 3 workouts per week. We suggest switching up your workout sessions each week to ensure variety and balanced training.
How much recovery time should I allow between each training session?
To adhere to the principles of the Law of Accommodation, it's recommended to ensure a minimum of 72 hours of rest between Max Lower and Dynamic Lower sessions, as well as between Max Upper and Dynamic Upper sessions.
What are tempos
A tempo is the speed at which you perform an exercise. For example, if you see something with a 3-3 tempo, it is a 3-count concentric phase and a 3-count eccentric phase.
Can you help me track my diet & nutrition?
Given the size of our community, individually tracking nutrition plans for each athlete can be quite challenging. To best serve our community, we have developed The Wenning Strength Nutrition Manual, which is designed to provide comprehensive guidance in this area.
Advanced Female Powerlifting