EMPWLFT

Empowerlift Training

Powerlifting, General Fitness, Strength & Conditioning, Personal Training, Women's Training
Coach
Kristen Dunsmore

**Empowerlift provides a structured training program complimetning all areas of fitness to create a stronger YOU. **

Empowerlift is a training program focusing the squat, bench press, and deadlift. The workout program includes conditioning exercises that are strategically designed not to interfere with your strength training. The program aims to help you increase muscle mass, become stronger, and improve overall body composition, leading to better health, fitness, and performance. As a member, you can expect to become a more versatile and stronger version of yourself.

The Empowerlift program is ideal for individuals interested in a fitness program that covers various aspects of fitness and performance to enhance their physical appearance, strength, and overall fitness levels. Whether you aim to advance your training, participate in a powerlifting competition, or simply want an enjoyable and engaging workout program, Empowerlift is the perfect choice.

We will train four days a week with two conditioning workouts. Workouts will range from 60-90 minutes, and new workouts will be added every five or six weeks depending on the training block.

Let's get strong together!

$25 / mo
Get EMPWLFT
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Get Stronger
Empowerlift takes the guesswork out of training by providing a well-designed, easy, and simple program. Gone are the days of walking into the gym without a plan. Empowerlift was created for those who want to get stronger but need help knowing where to start.
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Improve Body Composition
Resistance training is essential for increasing muscle strength and size and promoting fat loss to achieve the 'toned' physique many of us so often desire. By following Empowerlift, you will get stronger and improve overall body composition through resistance training and conditioning workouts to ensure maximal results.
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Enhance Mental Clarity
Exercise is great for improving physical health, but it has also shown that it enhances our psychological and social well-being. Regular exercise improves cognitive functioning, which can lead to reduced stress levels. After an Empowerlift workout, you should leave the gym feeling refreshed, accomplished, and ready to tackle the rest of your day.
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Community Support
When you're a member of Empowerlift, you're not alone. You'll be part of a group of like-minded teammates with similar goals. Not only will you be a part of the Empowerlift community, but I will be in your corner to help coach and guide you every step along the way. Let's get strong together!
Features
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Access to your coach
Direct access to Kristen, who will hold you accountable and provide the feedback you need to grow.
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Programming 4 days per week
Strength and conditioning workouts that are accessible and challenging for any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Through an app, your coaches and team will push you harder and keep you going.
Equipment
Required
Barbell // Plates // Dumbbells // Desire to get Stronger
Recommended
Cardio Equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2024-03-18

Prep

A

Squat Warm-Up

Perform one set of each exercise. 90/90 Breathing: Perform 10 breaths Birddog x5 each side (10 total reps) Deadbugs: x5 each side (10 total reps) Goblet Squat: x15 reps

B

Back Squat

3 x 8

C

Bench Press

3 x 8

D

Front Foot Elevated Split Squat

2 x 10

E

DB Bench Press

3 x 10

F

Weighted Plank Hold

2 x 0:45

Tuesday
2024-03-19

A

Deadlift Warmup

B

Deadlift

3 x 6

C

Bent Over Row

2 x 8

D

Lat Pulldown

3 x 10

E

Cardio

1 x 20:00

Thursday
2024-03-21

A

Squat Warmup

B

Pause Back Squat

3 x 6

C

Deadlift

D

Pull-Up

E

DB Shoulder Press

2 x 10

Friday
2024-03-22

A

Bench Press

4 x 6

B

Lat Pulldown

3 x 8

C

Seated Row

3 x 8

D1

KB swings

3 x 0:20

D2

DB Renegade Row

3 x 0:20

D3

Plank

3 x 0:30

D4

Assault Bike

3 x 0:30

Coach
More from Empowerlift Training
coach-avatar Kristen Dunsmore

Kristen is an athlete, coach, and founder of Empowerlift Training. She is a 2x National Champion, pursuing her Ph.D. at Concordia University. Kristen has worked with beginners to elite athletes at the national and international levels.

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Get Strong Together

Join today for just $28/month!

Get EMPWLFT
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FAQs
Who is this training for?
This program is ideal for anyone who is looking to get stronger and improve body composition.
How long are the workouts?
Workouts are between 60 and 90 minutes long.
When is the best time to join Empowerlift
This is an ongoing program. New workouts are uploaded every month although you can join at any time.
Is this a good program for powerlifters?
Yes, this is a solid program for powerlifters in an offseason. If you'd like more personalized 1:1 coaching leading into your meet, please go to www.empowerlifttraining.com and apply for coaching.
The Proof
verified-athlete-avatar Stephanie H.

General Fitness

Verified Athlete

"Kristen has helped me increase not only my strength, but also my confidence in myself. When I decided to take a break from powerlifting, she altered my workouts to be more fun and focused on general fitness, which included conditioning drills I never would have tried myself if it weren’t for her."

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