Intermediate • Strength • 24+-Week Program
Strength with Kayla
Strength with Kayla is just pure strength training in the gym - no jumping, no HIIT and not a single burpee. While Kayla’s workout routine used to be focused on high intensity training, her approach has evolved, and for the last few years, she has been loving strength training. This program features the workouts that have her feeling like her strongest and most empowered self.
I’m Kayla Itsines, co-founder and head trainer at Sweat! I’ve been a certified personal trainer since 2008 and am also certified in pregnancy and postnatal exercise. My goal has always been to empower women by giving them the practical tools they need to improve their health and fitness and feel more confident.
24-week program
5 workouts each week
40-60 minute workouts
Targeted muscle group splits
Build strength progressively
Program Overview
The weekly workouts include five 40-60 minute sessions targeting all major muscle groups - Glutes & Hamstrings, Upper Body Pull & Core, Upper Body Push & Core, Legs (optional) and Glutes & Core (optional). Each workout is structured with a focus on strength sets and supersets to make it easy to move between stations in the gym.
The program is structured in six-week training blocks, where each new block builds on the one before, with new exercises, format or training focuses to ensure you continue to make progress, see results, and enjoy your routine.
Every week is designed to help you build strength, muscle and confidence through repeated movements and progressive overload, so get ready to log your weights and track your progress as you get stronger!
Equipment
What you’ll need
You’ll be using a range of gym machines and free weights, so a well-equipped gym is recommended to get the most out of this program.
Long Resistance Band
Recovery Band
Bench/Bench Alternative
Step
Dumbbells
Olympic Barbell
Weight Plate
Cable Machine
Lat Pulldown Machine
Leg Extension
Leg Press Machine
Prone Leg Curl
Seated Leg Curl
Back Extension
Abduction/Adduction Machine
Seated Row
Strength with Kayla
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