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We offer a variety of programs from beginner to advanced.
With a large focus on Strength Training & PowerLifting.


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Women Who Lift Weights

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Dumbbell Only: 6 Week Full Body Strength Program

6 Weeks • 3 Sessions Per Week • Dumbbells Only

Sometimes simple is best. This program proves that with just a pair of dumbbells, you can build serious strength, muscle, and confidence.

Over 6 weeks, you’ll train full body, 3 days per week, using progressive overload to get stronger each session. Every workout is designed to be straightforward, effective, and doable at home or in the gym.

👉 What to Expect:
Full-body strength workouts (3x per week, ~45 minutes)
Progressive overload — add weight, reps, or sets as you improve
Fundamental dumbbell movements: squats, presses, rows, hinges, carries
Build strength, muscle, and confidence without complicated equipment
Beginner & Intermediate friendly — perfect for anyone who wants to get strong with minimal gear

Program Details:
Experience Level: Beginner / Intermediate
Length: 6 Weeks
Sessions: 3 per week
Equipment: Dumbbells only
Program Goal: Strength + Muscle Building
Training Style: Full-body strength, progressive overload

Coach Rob’s Note:
You don’t need a full gym to get strong. This program was built to show you that dumbbells are one of the most effective tools for strength training. Stick with it for 6 weeks, and you’ll be amazed at how much stronger and more confident you feel.

Dumbbell

Dumbbell Only

Full Body

Build Strength

Build Muscle

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Dumbbell Only: 6 Week Full Body Strength Program

Block 1 - Dumbbell Only Full Body Workout

Learn To Lift – Powerlifting

Ready to step into the world of powerlifting? This 4-week program is your perfect starting point to build strength, skill, and confidence under the barbell.

With three sessions per week, you’ll focus on the three main powerlifts — squat, bench press, and deadlift — while learning proper technique, developing full-body strength, and building the foundation every successful lifter needs.

What you’ll learn:
✅ How to perform each lift with safe, effective form
✅ Key accessory exercises that support your squat, bench, and deadlift
✅ A structured progression designed to make you stronger every week

Every exercise includes step-by-step video instruction from Coach Rob — IPF World Champion and 6X Team Canada Powerlifting Coach — so you can train with confidence knowing you’re learning from one of the best in the sport.

This program is a building cycle, not a peaking plan. It’s ideal for beginners, those preparing for their first meet, or anyone who wants to establish a rock-solid barbell foundation.

Program by Coach Rob

Robert King is the Founder of Women Who Lift Weights and owner of Heavy Weights Barbell Club. An IPF World Powerlifting Champion and 6X Team Canada Coach.

PowerLifting

Barbell

Power Lifting

Learn To Lift

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Learn To Lift - Power Lifting

Block 1

Barbell & Kettlebell 4 Week Shred 

A fast, full-body program that blends barbell strength with kettlebell conditioning for fat loss and muscle.

Full-body conditioning using barbells for strength and kettlebells for power. Supersets, complexes, and finishers designed to burn fat, build muscle, and boost endurance in just 4 weeks.

4 Weeks • 3–4 Sessions Per Week • Full-Body Conditioning

This program blends the raw strength of the barbell with the conditioning power of kettlebells to deliver one of the most effective fat-loss and strength-building systems you can do.

Over 4 weeks, you’ll train full body, 3–4 times per week, with workouts built around supersets, complexes, and conditioning finishers. The result? A program that pushes you harder, keeps your heart rate up, and gets you leaner, stronger, and more athletic.

👉 What to Expect:
Full-body conditioning workouts combining barbell + kettlebell training
Supersets & complexes for strength, fat loss, and conditioning
Barbell lifts for strength + kettlebell flows for power and endurance
Time-efficient training (35–45 minutes per session)
Beginner/Intermediate friendly with movement progressions

Program Details:
Experience Level: Beginner / Intermediate
Length: 4 Weeks
Sessions: 3–4 per week
Equipment: Barbell + Kettlebells
Program Goal: Conditioning + Fat Loss + Strength
Training Style: Supersets, Complexes, Full-Body Conditioning


Coach Rob’s Note:
This program is designed to shred body fat while improving conditioning and strength at the same time. Barbells build the foundation of strength, while kettlebells add speed, power, and flow — together they create one of the most effective ways to train full-body.

Robert King is the Founder of Women Who Lift Weights and the owner of Heavy Weights Barbell Club. An IPF World Powerlifting Champion and 6X Team Canada Coach, Rob has dedicated his career to helping women discover the life-changing benefits of lifting weights. He has coached thousands of women in the gym, online, and in competition — empowering them to build strength, confidence, and a healthier life.

FatLoss

Kettlebell

Barbell+Kettlebell

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Barbell & Kettlebell 4 Week Shred

4 Week Conditioning & Fat Loss Focused Program

The Strong Her in 42 Barbell Program is designed to go hand in hand with the Strong Her program to help maximize your body transformation program.

This workout contains 8 movements and exercises based off the Strong Her system.

1. Squat
2. Hinge
3. Lunge
4. Push
5. Pull 
6. Weighted Carry
7. Core 
8. Glutes

Strong Her in 42 - Barbell Program 

Equipment Needed: Barbell Only
Program Focus : Strength & Body Transformation
Program Level: Beginner/Intermediate




Strong Her in 42

Strong Her In 42 Barbell

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Strong Her in 42 - Barbell 

Strong Her in 42 - Barbell Only - Phase 1

The Strong Her in 42 Kettlebell  Program is designed to go hand in hand with the Strong Her program to help maximize your body transformation program.

This workout contains 8 movements and exercises based off the Strong Her system.

1. Squat
2. Hinge
3. Lunge
4. Push
5. Pull 
6. Weighted Carry
7. Core 
8. Glutes

Equipment Needed: Kettlebell Only
Program Focus : Strength & Body Transformation
Program Level: Beginner/Intermediate


Strong Her in  42

Strong Her in 42 - Kettlebell

Block 1 - Strong Her In 42 - Kettlebells Full Body Strength & Conditioning

Strong Her in 42 - Dumbbell

Equipment Needed: Dumbbell Only
Program Focus : Strength & Body Transformation
Program Level: Beginner/Intermediate

The Strong Her in 42 Kettlebell  Program is designed to go hand in hand with the Strong Her program to help maximize your body transformation program.

This workout contains 8 movements and exercises based off the Strong Her system.

1. Squat
2. Hinge
3. Lunge
4. Push
5. Pull 
6. Weighted Carry
7. Core 
8. Glutes


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Strong Her in 42 - Dumbbell 

Strong Her - Dumbbell Block 1

A mixture of Barbells, Dumbbells & Kettlebells designed to maximize fat loss , improve strength & build lean muscle.

Equipment Needed: Barbell, Kettlebell, Dumbbell

Program Focus : Strength & Body Transformation
Program Level: Beginner/Intermediate

Strong Her in 42 “The Iron” is designed to go hand in hand with the Strong Her program to help maximize your training and results.

Weeks 1–3 progress from 8 → 10 → 12 reps = hypertrophy, movement mastery, and time under tension.

Weeks 4–6 shift to 3→4→5 sets of 5 reps = classic strength progression.


This workout contains movements and exercises based off the Strong Her system.


StrongHer

StrongHerin42

Fat Loss

Strong Her in 42 - "The Iron" Barbell + Kettlebell + Dumbbell

Strong Her in 42 - The Iron - Block 1

Learn To Lift – Barbells

Improve Your Confidence Under the Barbell
Barbells are one of the best tools for building total-body strength and muscle — but stepping under the bar for the first time can feel intimidating. 

The Learn To Lift – Barbells program was designed to change that.

In this program, you’ll master the fundamentals of barbell training with clear, effective workouts that are easy to follow whether you’re training at home or in the gym.

✅ Learn the essentials: squats, deadlifts, bench press, and overhead press
✅ Structured, full-body workouts (3x per week) to build strength fast
✅ Gain confidence, proper technique, and barbell skills each session
✅ Designed for women new to lifting, with progressions to help you grow stronger

By the end of this program, you’ll not only know how to train safely and effectively with a barbell—you’ll also feel more confident, powerful, and ready to take your lifting to the next level.

👉 Start today and see why barbells are the foundation of strength training for women everywhere.

Program by Coach Robert King

IPF World Champion & 5x Team Canada Powerlifting Coach

Beginner

Barbell Only

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Learn To Lift - Barbell-  Improve Confidence Under The Barbell

Beignner Barbells for Women 4 Sessions per Week - 6 Weeks

Block 1 - Squat Bench Press Deadlift Fundamentals

Learn To Lift - Barbell- Improve Confidence Under The Barbell

Beignner Barbells for Women 3 Sessions per Week - 6 Weeks

The 5x5 Program

6 Weeks to Build Your Foundation in Strength

The 5x5 Program is one of the most classic and proven ways to get stronger. It’s simple, effective, and focuses on the big barbell lifts that build strength from the ground up.

👉 In this 6-week program, you’ll train 3 times per week with a focus on:
Squat
Bench Press
Deadlift
Overhead Press
Barbell Row

Each workout you’ll perform 5 sets of 5 reps (5x5) with progressive loading — adding small amounts of weight over time to steadily increase strength.

✅ Perfect for beginners who want a straightforward plan to build strength and confidence with barbells.
✅ Focused on mastering form and developing full-body strength.
✅ A strong foundation before moving into more advanced WWLW programs.

Coach Rob’s Note: This program is simple by design. Stick with it for 6 weeks, build your strength, and when you’re ready for more variety, move into one of our other WWLW strength programs like StrongHer in 42 or The Iron.

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5 x 5 Program

Start with a comfortable weight and every week slowly increase the weight on the bar.

6 Weeks • 3–4 Sessions Per Week • Dumbbells Only

Fat loss doesn’t have to mean endless cardio. Lift Weights Faster combines the power of strength training with the efficiency of supersets to help you burn calories, build lean muscle, and get stronger — all with just a pair of dumbbells.

This 6-week program uses full-body workouts 3–4 times per week, pairing exercises back-to-back to maximize fat loss and conditioning while keeping sessions short and effective. Train anywhere — at home or in the gym — and see results without overcomplicating things.

👉 What to Expect:
Full-body fat loss workouts in every session
Superset training — more work in less time
Dumbbell-only design — simple and effective anywhere
35–40 minute sessions built for busy schedules
Beginner & Intermediate friendly — scalable for all levels

Program Details:
Experience Level: Beginner / Intermediate
Length: 6 Weeks
Sessions: 3–4 per week
Equipment: Dumbbells only
Program Goal: Fat Loss + Strength + Conditioning
Training Style: Supersets / Full-Body Workouts

Coach Rob’s Note:
This program is designed to help you train smarter, not longer. With just dumbbells, you’ll lift harder, move faster, and build strength while burning fat. A simple, effective system to help you look and feel your best.

Robert King is the Founder of Women Who Lift Weights and the owner of Heavy Weights Barbell Club. An IPF World Powerlifting Champion and 6X Team Canada Coach, Rob has dedicated his career to helping women discover the life-changing benefits of lifting weights. He has coached thousands of women in the gym, online, and in competition — empowering them to build strength, confidence, and a healthier life.

Lift Weights Faster

Dumbell

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Lift Weights Faster Fat Loss Program - Dumbbell Only

Lift Weights Faster - Dumbbell Only Block 1

Lift Weights Faster - Strength Training For Fat Loss - Barbell + Kettlebell + Dumbbell

Equipment Needed: Barbell, Kettlebell, Dumbbell
Program Focus : Strength & Body Transformation
Program Level: Beginner/Intermediate

The Lift Weights Faster "The Iron" Program is designed to go hand in hand with the Lift Weights Faster Challenge to help maximize your body transformation program.

This workout contains 8 movements and exercises for full body workouts to maximize strength and fat loss.

1. Squat
2. Hinge
3. Lunge
4. Push
5. Pull 
6. Weighted Carry
7. Core 
8. Glutes

The Iron

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Lift Weights Faster - Strength Training For Fat Loss - Barbell + Kettlebell + Dumbbell

Lift Weights Faster - The Iron - Block 1

“The Iron with Coach Rob”

Ongoing Monthly Program • Barbell • Dumbbell • Kettlebell

The Iron is the heart of WWLW — a progressive, ongoing training system built around barbells, dumbbells, and kettlebells. Every 30 days, you’ll unlock a new program designed to challenge you, teach you new skills, and keep you progressing.

This isn’t a one-off workout plan. The Iron is designed as a 90-day journey in three phases — with each 30-day block building on the last. Over time, you’ll develop stronger lifts, learn new techniques, and discover new ways to train with The Iron.

👉 What to Expect Each Month:
New 30-day program every month to keep you motivated and challenged
Barbell, dumbbell, and kettlebell training for strength, fat loss, and conditioning
Three-phase structure (90 days total) — Foundation, Progression, and Peak
Skill-building focus — learn new techniques and exercises as you grow
Progressive training — every block builds on the previous one for lasting results

Program Details:
Experience Level: Beginner / Intermediate / Advanced (scalable for all levels)
Length: Ongoing Monthly (30-day blocks, 90-day cycles)
Sessions: 3–5 per week (varies per block)
Equipment: Barbell, Dumbbells, Kettlebells
Goal: Strength + Muscle + Conditioning
Style: Progressive Phases / Full-Body Training

Coach Rob’s Note:
The Iron is more than a program — it’s a path. Every month I’ll guide you through a new block of training, teaching you how to lift smarter, get stronger, and keep building momentum. Whether you’re brand new to lifting or an experienced lifter, The Iron will help you master the basics, progress with confidence, and unlock your true strength.

Robert King is the Founder of Women Who Lift Weights and the owner of Heavy Weights Barbell Club. An IPF World Powerlifting Champion and 6X Team Canada Coach, Rob has dedicated his career to helping women discover the life-changing benefits of lifting weights. He has coached thousands of women in the gym, online, and in competition — empowering them to build strength, confidence, and a healthier life.

Barbell Kettlebell Dumbbell

barbell

dumbbell

kettlebell

full body workouts

strength

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"The Iron" with Coach Rob - Barbell, Dumbbells, Kettlebells

Introduction to the basic DB lifts and weighted carries

Block 1 - Dumbbells for Beginners Program

Program: 40+ Strong

Strength. Mobility. Stability. Built for 40+ Lifters.

40+ Strong is an 8-week program for women over 40 designed to build strength, support joint health, and keep you feeling resilient for years to come. This isn’t about pushing harder at all costs — it’s about training smarter, moving better, and staying strong for life.

This program blends barbell, dumbbell, and kettlebell training to give you the best balance of strength, mobility, and stability. Don’t worry if you don’t have access to all three — simple substitutions are provided so you can follow along with the equipment you have available.

Over 8 weeks (2 blocks of 4 weeks), you’ll progress from movement foundations into stronger, more dynamic lifts — always with a focus on quality, control, and recovery. Whether you train at home or in the gym, 40+ Strong will help you build a body that feels powerful, stable, and ready for whatever life throws your way.

Program created by Coach Robert King
Robert King is the creator and founder of Women Who Lift Weights, an IPF World Champion, and a six-time Team Canada Powerlifting Coach. He is also the owner of Heavy Weights Barbell Club. With decades of experience coaching lifters at every level, Robert specializes in helping women get stronger, lift smarter, and achieve lasting results.

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40+ Strong - Strength - Mobility - Stability for the 40+ Lifter

Combination of full body exercises focusing on strength/stability/mobility

21 Day Liftmas Challenge – Dumbbell Only

The 21 Day Liftmas Challenge – Dumbbell Only is designed to help you stay consistent with your training through the holidays—without stress, pressure, or extreme rules.

This program is not about weight loss.

It’s about showing up, lifting weights, and finishing the year feeling stronger.

You’ll train 3 days per week using dumbbells only, making this program perfect for:
Home workouts
Holiday travel
Busy schedules

Each workout is strength-focused, efficient, and designed to help you build and maintain muscle while improving confidence and consistency.

What to Expect
21-day challenge format
Dumbbell-only workouts
Train 3 days per week (optional 4th day)
Clear, simple strength training sessions
No food rules. No scale pressure.

The Liftmas Focus
Instead of worrying about what you’ll lose over the holidays, this challenge focuses on what you’ll gain:
Strength
Momentum
Confidence

A routine you can carry into the New Year
This program is part of the WWLW 21 Day Liftmas Challenge, delivered through the Women Who Lift Weights App and supported by the WWLW community.

Lift weights. Stay consistent. Finish the year strong. 💪🎄

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21 Day Liftmas Challenge - Dumbbell Only

Block 1 - 21 Day Liftmas Challenge - Dumbbell Only

Are you gearing up for a Powerlifting meet and looking to maximize your strength and performance on the platform? Look no further – our 6 Week Powerlifting Peaking Program is designed specifically to help you peak at the right time and achieve your best results on meet day!

Whether you're a beginner or intermediate lifter, this program provides the perfect roadmap to guide you through the final weeks leading up to your competition. With a focus on peaking your strength and fine-tuning your technique, our program ensures that you're primed and ready to showcase your abilities when it matters most.

Over the course of 6 weeks, you'll follow a structured and progressive training plan that emphasizes the three main Powerlifting lifts: squat, bench press, and deadlift. Each week, you'll strategically increase intensity and volume, leading to a peak in strength and performance just in time for your competition.

Our program is designed to optimize every aspect of your training, from proper warm-ups and technique refinement to mental preparation and recovery strategies. With guidance on programming, technique cues, and meet-day strategies, you'll feel confident and prepared to step onto the platform and crush your goals.

Whether you're aiming for a personal best, a podium finish, or simply looking to test your strength in a competitive setting, our 6 Week Powerlifting Peaking Program has everything you need to succeed.

Join us today and experience the thrill of peaking your strength and dominating the competition – because your best lift is yet to come!

6 Week "Platform Ready" PowerLifting Competition Peak Block - Barbell Only

Equipment Needed: Barbell, Rack
By Coach Robert King

Meet Prep

Competition Prep

Competition

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PowerLifting Platform Ready  - 6 Week Competition Peaking Program

Block 1 - Competition Prep

Dumbbell & Kettlebell Full Body Workout

Build strength, power, and conditioning with this 4-week program that blends the versatility of dumbbell and kettlebell training. 

Designed for 3 sessions per week, each workout targets your entire body—helping you gain muscle, improve stability, and boost endurance with minimal equipment.

💪 Program Highlights:

Full-Body Focus: Train all major muscle groups each session for maximum efficiency.

Strength & Conditioning: A mix of compound lifts, core work, and functional movements.

Progressive Workouts: Gradually increase volume and intensity to keep challenging your body.

Minimal Equipment: All you need is a set of dumbbells and a kettlebell.

Whether you train at home or in the gym, this program delivers a balanced approach to building strength, improving athleticism, and feeling your best.

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Lift Weights Faster - Strength Training For Fat Loss

Block 1 - DB & KB combined.

Learn To Lift – Kettlebells

Kettlebells are one of the most versatile and effective tools for building strength, burning fat, and improving conditioning — but if you’re new, they can feel a little overwhelming. That’s where this program comes in.

The Learn To Lift – Kettlebells program teaches you the fundamentals of kettlebell training with simple, structured workouts that you can follow at home or in the gym.

✅ Learn the essentials: swings, goblet squats, presses, and carries
✅ 3 short, full-body workouts each week — easy to fit into any schedule
✅ Build strength, endurance, and confidence one session at a time
✅ Perfect for beginners, with progressions to keep you improving

By the end of this program, you’ll not only know how to lift a kettlebell with confidence and proper technique—you’ll also feel stronger, fitter, and more capable than ever.

👉 Start today and experience why kettlebells are a WWLW favorite for women who want results that last.

Program by Coach Robert King
SFG StrongFirst Girya Certified Coach

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Learn To Lift - Kettlebells

30 Day Kettlebell Challenge - 3 Day Split

Learn To Lift Series – Dumbbells

Starting your strength journey? The Learn To Lift – Dumbbells program is the perfect first step.

This beginner-friendly series is designed for women who want a clear, simple, and effective way to build strength using just a set of dumbbells. Whether you’re training at home or in the gym, this program gives you the confidence and structure you need to begin lifting safely and effectively.

Over the course of the program, you’ll follow a step-by-step plan that covers all the major muscle groups. Each workout features essential dumbbell movements—squats, lunges, presses, rows, and more—helping you develop strength, coordination, and confidence while laying the foundation for long-term progress.

To make sure you succeed, the program also includes:
Demonstration videos for every exercise.

Clear exercise descriptions to keep your form safe and effective.

A straightforward structure that’s easy to follow, no matter your experience level.

The goal is simple: help you learn how to lift weights properly, gain strength, and start feeling at home with dumbbell training.

All you need is a pair of dumbbells—and the commitment to start.

Equipment Needed: Dumbbells

Program by: Coach Robert King

Dumbbells

Dumbbels Only

Full Body Workouts

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Learn To Lift - Dummbells

Learn To Lift Series – Dumbbells

Starting your strength journey? The Learn To Lift – Dumbbells program is the perfect first step.

This beginner-friendly series is designed for women who want a clear, simple, and effective way to build strength using just a set of dumbbells. Whether you’re training at home or in the gym, this program gives you the confidence and structure you need to begin lifting safely and effectively.

Over the course of the program, you’ll follow a step-by-step plan that covers all the major muscle groups. Each workout features essential dumbbell movements—squats, lunges, presses, rows, and more—helping you develop strength, coordination, and confidence while laying the foundation for long-term progress.

To make sure you succeed, the program also includes:
Demonstration videos for every exercise
Clear exercise descriptions to keep your form safe and effective

A straightforward structure that’s easy to follow, no matter your experience level

The goal is simple: help you learn how to lift weights properly, gain strength, and start feeling at home with dumbbell training.

All you need is a pair of dumbbells—and the 
commitment to start.

Equipment Needed: Dumbbells

Program by: Coach Robert King

Barbell + Dumbbell Hypertrophy Program

Elevate your results in muscle and strength with our comprehensive 6-week hypertrophy-focused program, crafted to add lean muscle and strength using a dynamic fusion of PowerLift Barbell Exercises and dumbbell body building exercises.

Designed to maximize your gains, this program seamlessly integrates the foundational principles of barbell training with the versatility and precision of dumbbell exercises. By merging the best of both worlds, we have curated a regimen that not only enhances muscle hypertrophy but also cultivates full-body strength and functionality.

Created by Coach Robert King

Equipment Needed: Barbell + Rack + Dumbbell

Hypertrophy

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Barbell + Dumbbell - Hypertrophy Program

Are you ready to conquer your first pull-up or chin-up? 

Our 6-Week Pull-Up Progression Challenge Program is specifically designed to help women build the strength and technique needed to achieve this empowering feat.

Whether you're a beginner or have been working towards your first pull-up for a while, this program provides a structured and progressive approach to help you reach your goal. With a combination of targeted exercises, strategic progressions, and expert guidance, you'll build the strength and confidence to perform your first pull-up with ease.

Program Highlights:

1. **Structured Progression**: Our program spans six weeks, with each week focusing on specific exercises and techniques to steadily build your strength and skill level.

2. **Expert Guidance**: Led by experienced trainers, our program provides detailed instructions, demonstrations, and tips to ensure proper form and technique throughout the progression.

3. **Targeted Exercises**: You'll engage in a variety of exercises tailored to strengthen the muscles involved in pull-ups, including the back, arms, shoulders, and core.

4. **Supportive Community**: Join a community of like-minded women who are on the same journey towards achieving their first pull-up. Share your progress, ask questions, and receive support every step of the way.

5. **Trackable Progress**: Monitor your progress each week as you work towards your goal. Our program includes tracking tools and benchmarks to help you stay motivated and accountable.

Get Started Today!

Are you ready to take the challenge and conquer your first pull-up? 

Follow our 6-Week Pull-Up Challenge and embark on a journey towards greater strength, confidence, and empowerment. Whether you're aiming for one pull-up or multiple, this program will equip you with the skills and mindset to succeed.

*Note: Consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries.*

Equipment Needed:
Pull Up Bar 
Barbell
Dumbbells

Program created by Coach Robert King

Pull Ups

Body Weight

Challenge

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Get Your First Pull Up

Pull Up Program - Pull Up Bar + Dumbbell 3 Sessions a week - 6 Weeks

Body Build Her in 42 is a hypertrophy-focused, dumbbell-only program designed specifically to help women build muscle and enhance their strength. 

This 6-week program incorporates a well-rounded mix of upper body, lower body, and full-body workouts to target all major muscle groups. 

Each workout is carefully structured to promote muscle growth, improve muscle tone, and enhance overall body composition.

With easy-to-follow exercises using only dumbbells, this program is perfect for women of all fitness levels who are looking to build muscle, increase strength, and sculpt their bodies. 

Whether you're training at home or in the gym, Body Build Her in 42 delivers effective, time-efficient workouts designed to fit into your busy lifestyle.

Bodybuilding

hypertroophy

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Body Build Her in 42

Power Lift in 42 is a 6-week barbell-only powerlifting program designed for beginner to intermediate lifters who want to build strength, power, and mastery of the three main powerlifting movements: the squat, bench press, and deadlift. 

Each week focuses on one main lift per day, supported by compound accessory movements that target key muscle groups for optimal strength development. 

This program integrates proven powerlifting training techniques with accessory exercises to enhance your overall performance, improve technique, and maximize gains in strength.

Over 42 days, you'll progress through strength-focused sessions, refining your form while steadily increasing your lifting capacity. 

Whether you're looking to build a solid foundation or improve your current lifting numbers, Power Lift in 42 will guide you through structured workouts designed to help you reach your powerlifting potential.

Percentage based for primary power lifts.

Equipment: Barbell + Rack

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Power Lift in 42 – 6 Week Power Lifting Program  (copy)

Power Lift in 42 - 3 Day Split - Barbell Only

Block 1 - PowerLift in 42

30 Day "Hard Core" Challenge 
30 Days of Full Body & Core Training - Version 1

This is not your average ab challenge.

The Hard Core Challenge is a science-based, full-body strength program built around smart, functional core training. 

Over 30 days, you’ll train 4 days per week using a powerful combination of barbells, dumbbells, and kettlebells—no fluff, no gimmicks.

Each workout is designed to strengthen your core from the inside out while helping you build muscle, improve technique, and train with purpose.

Every training day pairs a big compound lift (like squats, presses, or deadlifts) with core-focused supersets, giving you total-body strength and stability in one focused session.

🔥 What to Expect:
- 4 workouts per week (full body + core emphasis)
- Science-based progression for real results
- Barbell, dumbbell, and kettlebell movements to target the core and full body
- Train smarter, not just harder—with structured strength and targeted core work
- Great for all levels—just adjust the weights and focus on form

This challenge is perfect if you want to:
- Build full-body strength
- Train your core beyond crunches
- Improve movement, posture, and performance
- Feel strong, athletic, and in control—every time you train

Let’s build strength from the core out 💪

Start the 30-Day Hard Core Challenge now.

barbell, dumbell, kettlebell, abs, core, full body

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30 Day "Hard Core" Challenge

Hard Core Challenge - Version 1

StrongHer in 28 — The Iron

Program Length: 28 Days

Equipment Needed: Barbell, Dumbbells, Kettlebells (modifiable if you don’t have all three)

Program Overview:
StrongHer in 28 — The Iron is your introduction to strength training with the three core tools of lifting: barbells, dumbbells, and kettlebells. This program is designed to teach you the fundamentals, help you build confidence in the gym, and set the foundation for a stronger, healthier body.

Over 28 days, you’ll follow full-body workouts built around the essentials: squat, press, and deadlift variations, plus accessory work to improve your strength, stability, and overall fitness. Each session is structured to be simple, effective, and easy to follow.

What to Expect:
🏋️‍♀️ Full-Body Strength Training — Balanced workouts that train every major muscle group.
🔑 Multi-Tool Approach — Learn to use barbells, dumbbells, and kettlebells to maximize your training.
🔄 Flexible & Modifiable — Don’t have all three? No problem — each movement can be easily modified to fit the equipment you do have.
🎯 Beginner & Restart Friendly — Perfect if you’re new to lifting, or returning after time away.

Coach Rob’s Note:
The Iron is about mastering the basics and building a foundation that lasts. Whether you use one tool or all three, this program will help you feel stronger, more capable, and ready for the next step in your training journey.

Strong Her

App Programs Template Strong Her in 28.png

Strong Her In 28 - "The Iron" - Barbell, Dumbbell, Kettlebell

Strong Her in 28 - "The Iron" Barbells, Dumbbells, Kettlebells

Block 1 - Building The Foundation

StrongHer in 28 — Dumbbell Only

Program Length: 28 Days

Equipment Needed: Dumbbells

Program Overview:
StrongHer in 28 is a simple, effective, and beginner-friendly program designed to help women build confidence and strength with weights. While the full 

StrongHer in 28 series teaches barbell, kettlebell, and dumbbell training, this version is built exclusively around dumbbells — making it perfect if you train at home or just want to keep things simple.

Across 28 days, you’ll follow full-body workouts that introduce you to the fundamentals of strength training. The program is built around the basics: squat, press, and deadlift variations, plus accessory movements to strengthen your core, improve stability, and shape your physique.

What to Expect:
🏋️‍♀️ Full-Body Strength Training — Simple, structured workouts that hit every major muscle group.
🔑 Focus on Fundamentals — Learn proper technique and build confidence with squat, bench, and deadlift patterns using dumbbells.
⏱ Time-Efficient Workouts — Easy to follow, with clear sets, reps, and rest times.
🎯 Beginner & Restart Friendly — Great if you’re new to lifting or getting back on track after a break.

Coach Rob’s Note:
This program is about building a solid foundation. It’s not complicated, it’s not fancy — it’s practical, effective training that will help you feel stronger and more confident in just 28 days.

Strong Her In 28 - Dumbbell Version

Strong Her in 28 - Dumbbell Only - Full Body Workout

21 Day Liftmas Challenge – Barbell, Dumbbell & Kettlebell

The 21 Day Liftmas Challenge – Barbell, Dumbbell & Kettlebell is designed to help you stay consistent with your training through the holidays—without stress, pressure, or extreme rules.

This program is not about weight loss.

It’s about showing up, lifting weights, and finishing the year feeling stronger.

You’ll train 3 days per week using a combination of barbells, dumbbells, and kettlebells, making this program ideal for:
Gym training
Home or garage gyms
Lifters who enjoy a variety of equipment

Each workout is strength-focused, efficient, and designed to help you build and maintain muscle while improving confidence and consistency.

What to Expect
21-day challenge format
Barbell, dumbbell, and kettlebell exercises
Train 3 days per week (optional 4th day)
Clear, simple strength training sessions
No food rules. No scale pressure.

The Liftmas Focus
Instead of worrying about what you’ll lose over the holidays, this challenge focuses on what you’ll gain:
Strength
Momentum
Confidence

A routine you can carry into the New Year

This program is part of the WWLW 21 Day Liftmas Challenge, delivered through the Women Who Lift Weights App and supported by the WWLW community.
Lift weights. 

Stay consistent. Finish the year strong. 💪🎄