Powerful Woman is all about getting as jacked as possible, as fast as possible, in the most efficient way possible.
We'll focus on proper mechanics in your lifts to target the specific tissue you're looking to grow and help you understand how to perform the movements in a way that fits your individual structure.
This means understanding what it means to train with enough effort to ensure meaningful muscle growth.
We'll take advantage of things like tempo and intensity techniques to drive that growth while you rest and give the muscle no other option but to adapt and grow.
Expect a combination of single and multi-joint movements performed with the correct technique. Expect to work harder than you knew you could. Expect results to happen quicker than you ever thought was possible.
A
Bench Press
1 x 7
B
Dip
4 x 20
C1
Seated Row
4 x 12
C2
Iso Hold Y-W-T
4 x 0:20
D1
DB Lateral Raise
4 x 12
D2
Zottman Curls
4 x 12
A
Back Squat
1 x 7
B
Bulgarian Split Squat
3 x 10
C
RDL
3 x 12
D
RKC Planks
A
Eccentric Incline DB Bench Press (6 sec lowering)
3 x 6
B
Timed Incline DB Bench
1 x 50
C1
Lat Pulldown
4 x 12
C2
• Double-Banded Face Pull + External Rotation + Y-Press
4 x 15
D
Cuban Press
4 x 12
E1
Barbell Bicep Curl
1 x 100 @ 44.09 kg
E2
Banded Tricep Pushdown
1 x 100
A
Split Squats — 6 Sec. Lowering Eccentric Barbell Bulgarian
3 x 5
B
Barbell Hip Thrust
4 x 10
C
Cossack Squat
2 x 10
D
Paloff Press
2 x 20
E
DB Farmer's Walk
@ 3:00
A
Cardio
1 x 45:00
Chris Xanthopoulos specializes in strength and body recomposition. He coaches general popoulation and elite strength athletes and works with some of the most respected coaches in the strength and physique world.
Personal Trainer
Verified Athlete"Chris' program has taken my training to a new level and im so fortunate to be able to develop and learn from him.""
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