Strength Training Programs for Women

Strength & power

Build strength, power, and muscle with structured, science-based training programs designed for women.

These strength training programs are built to increase muscle, improve performance, and develop long-term strength through progressive, structured programming.

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Barbell quell

Structured barbell strength training program for women focused on building maximal strength and progressive overload.

Duration: 30 weeks
Non-Member Price: $17
Equipment: Fully-equipped gym - Barbell, Plates, Rack, Bench, Assorted Dumbbells, etc.
Focus: Strength, Power, Stability
Recommended for: Individuals looking to drastically increase strength and power.
Description: This program is comprised of Push, Pull, Legs, Arms. High weight/ low repetitions. Includes warm-up, cool down, and additional supportive information.
Cardio: 2-3 sessions/wk. High-intensity and/or 30-45 min sessions. Minimal focus on long, cardiovascular endurance in order to optimize muscular strength development.

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Dropset Shread

Hypertrophy-focused strength training program for women designed to build muscle with high-volume, intensity-driven workouts.

Duration: 12 weeks
Non-Member Price: $17
Equipment: Fully-equipped gym - Barbell, Plates, Rack, Bench, Assorted Dumbbells, etc.
Focus: Strength, Stamina, Muscular Endurance
Recommended for: Individuals looking to increase muscular strength and endurance.
Description: This program is comprised of Push (chest, triceps), Pull (back, biceps), Legs (lower), Arms. High concentration on drop-sets and supersets - High repetitions/ lower weight. Includes warm-up, cool down, and additional supportive information.
Cardio: 1 High Intensity session/wk; 2 aerobic sessions/wk. Moderate focus on cardiovascular endurance.

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"Poco loco"motive

Hybrid strength and conditioning program for women combining strength development with endurance and high-intensity training.

Duration: 12 weeks
Non-Member Price: $17
Equipment: Fully-equipped gym - Barbell, Plates, Rack, Bench, Assorted Dumbbells, etc.
Focus: Strength, Endurance, Stability
Recommended for: Individuals looking to increase strength while simultaneously increasing endurance and cardiovascular conditioning.
Description: This program is comprised of Push (chest, triceps), Pull (back, biceps), Legs (lower), Arms. Fluctuating between low to medium (4-10) repetitions in order to increase strength with emphasis on endurance.
Cardio: Cardio is centered around high-intensity, aerobic and anaerobic training to allow for muscle growth while still maintaining cardio capabilities. High focus on cardiovascular endurance.

Why Choose These Strength Training Programs for women?

Transform your fitness journey with our expertly designed programs. Each program incorporates progressive overload, structured phases, and proven training principles tailored for women. Experience the empowerment of building real strength and achieving long-term performance a supportive environment. Join and take the first step towards your strongest self!