https://training.carterpeakperformance.com/workout-plans/jcarter1221-girlpower-2-0
#GirlPower 2.0
Total cost: $35.00

#GirlPower 2.0

4 Weeks / 5 Days per Week / Intermediate

Why Purchase

The following is a 4-week INTERMEDIATE program built on the foundation built in #GirlPower. We take the strength developed and add some power to it now! This program has 3 lifting days and 2 conditioning days per week. Exercises are paired together to maximize results all while creating a more robust athlete!

For the best results we recommend you pair this training plan with a disciplined diet. This does not mean you have to be overly restrictive, just smart and committed.
I used to give out the general saying, "Weight loss is 80% diet and 20% exercise" speech. I have come to the conclusion that weight loss AND performance goals are RECOVERY driven. That means If you don't do the simple things after you workout, your results will stagnate quicker and burnout will definitely be in your future!

This training plan covers 4-weeks of total body progressions and can be repeated or used as preparation for more intense training programs in the future.

Overall, the training for this program has a sharp focus on quality weight lifting (both free weights and machines), aerobic conditioning, work capacity circuits, and total-body muscular endurance and strength.

Training is designed on a 3 day per week format (Exercising on non consecutive days) with off setting Active Recovery and Conditioning / Candy Muscle sessions. The exercises progress in intensity and week 4 is a Max Effort lifting session for the big three (Squat, Deadlift, and Bench Press).

If you cannot make it through the given rep scheme, the weight is obviously too heavy. I highly recommend running through this workout with a partner as it is safer and more fun to have a buddy to help through sticking points and helps with accountability!

To reiterated, week 4 contains Max Effort Lifts for Squats, Deadlifts, and Bench Press. Push yourself on those lifts and emphasis is on good quality first, more weight second. Use a friend or spotter to assist on Squats and Bench Press.

The workouts are progressive in nature and built to keep you going in a positive direction.
Most sessions take between 45-60 minutes.

This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.

Thursday workouts are titled "Candy Muscles." They have warm up, biceps, triceps, and glutes on this day. If you are having time issues, use it as an optional day OR if you need some extra arm work, just do the the biceps or triceps.
WEEKLY SCHEDULE

Mondays: Squat and Knee Dominant routine with some upper extremity pairs

Tuesdays: HIIT Training set up in a circuit fashion

Wednesdays: Hips, Hams, and Upper Body Supersets

Thursdays: Active Recovery and Candy Muscle Circuits (Arms, Shoulders, Glutes)

Fridays: Pressing and Upper Body Lifts

REQUIRED EQUIPMENT
- Gym membership preferable

- Barbells / Freeweights

- Dumbbells / Kettlebells

- Smith Machine

- Foam Roller / Lacrosse Ball

- Treadmills, Rowers, Bikes, Steppers

COMMON QUESTIONS
Q: How long should the training sessions take?

A: Each session should take around 45-60 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.

Q: What if I miss a training day?

A: Ideally, you will train 5 days in a week. Realistically, 3 to 4 times per week is where most people can fit in their workouts due to life! If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Q: Where do I find unfamiliar exercises?

A: Click on the picture of the exercise on your app and will take you to a video of that exercise.

Q: Can I print out sessions to take to the gym?
A: Yes – you can print a week of programming at a time.

About Carter

  • Carter Peak Performance
    MS CSCS*D NSCA-CPT*D USAW SPC FMS1 RPR

Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.

#GirlPower 2.0
Total cost: $35.00

About Carter

  • Carter Peak Performance
    MS CSCS*D NSCA-CPT*D USAW SPC FMS1 RPR

Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.