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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.
With this program you will be training 3 X a week with a big focus on full body exercises.

Dumbbell

Full Body

Dumbbell Only

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Dumbbell Only - 6 Week Full Body Strength Program 

Block 1 - Dumbbell Only Full Body Workout

Barbell Only Beginner PowerLifting Guide.
This program is a great starting point of first program for PowerLifting.
This is a building cycle and not a peaking program.

PowerLifting

BeginnerPowerLifting

Barbell

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Beginner PowerLifting Program -Barbell Only

Block 1

Barbell & Kettlebell - 4 Week Conditioning & Shred  is a Barbell + Kettlebell 4 week 3 day a week program focused on maximizing fat loss while keeping muscle.
You will do a mix of Barbell and Kettlebell exercises combined for maximal fat loss and intensity
Be ready to sweet.

FatLoss

Kettlebell

Barbell+Kettlebell

Barbell + Kettlebell Shred Program 3x week 4 weeks.png

Barbell & Kettlebell - 4 Week Shred - Conditioning Full Body Workout Program

4 Week Conditioning & Fat Loss Focused Program

Strong Her in 42 - Barbell Program - Entry Program

Equipment Needed: Barbell Only
Program Focus : Strength & Body Transformation
Program Level: Beginner/Intermediate

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

Strong Her In 42 Barbell

Strong Her in 42 Barbell Only 6 Week Program.png

Strong Her in 42 - Barbell 

Strong Her in 42 - Barbell Only - Phase 1

Strong Her in 42 - Kettlebell 

Equipment Needed: Kettlebell 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


Strong Her in  42

Strong Her in 42 Kettlebell Only 6 Week Program.png

Strong Her in 42 - Kettlebell

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


Strong Her in 42 Dumbbell Only 6 Week Program.png

Strong Her in 42 - Dumbbell 

Strong Her - Dumbbell Block 1

Strong Her in 42 - "The Iron"
Barbell, Kettlebell, Dumbbell

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 body transformation program.

A mixture of Barbells, Dumbells & Kettlebells designed to maximize fat loss , improve strength & build lean muscle.

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 

StrongHer

StrongHerin42

Fat Loss

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

Strong Her in 42 - The Iron - Block 1

Glutes

Hypertrophy

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Strong ASSets - 8 Week Barbell Glute Focused Program

Barbell + Bodyweight Glute/Leg Focused Block

Strong ASSets Hypertrophy Block 1

Strong ASSets Hypertrophy Block 2

Beginner Barbells for Women

Beginner Barbells for Women is a simple but effective introductory strength training program designed for the novice lifter focusing on the fundamentals of Barbell training.

In this program we have 8 basic barbell exercises with a 6-week program that allows you to build strength and improve technique with the basic barbell exercises.

Equipment – Barbell Only
9 Exercises
3 Training Sessions Per Week
6 Weeks

Barbell Back Squat
Barbell Front Squat
Barbell Bench Press
Barbell Romanian Deadlift
Barbell Bent Over Row
Barbell Push Press
Barbell Military Press
Barbell Good Morning
Barbell Hip Thrust


Program Designed by Coach Robert King
About Coach Rob

Program Designed by Coach Robert King
About Coach Rob

Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.


Beginner

Barbell Only

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Beginner Barbells for Women 

Beignner Barbells for Women 4 Sessions per Week - 6 Weeks

Beginner Barbells for Women

Beginner Barbells for Women is a simple but effective introductory strength training program designed for the novice lifter focusing on the fundamentals of Barbell training.

In this program we have 8 basic barbell exercises with a 6-week program that allows you to build strength and improve technique with the basic barbell exercises.

Equipment – Barbell Only
9 Exercises
3 Training Sessions Per Week
6 Weeks

Barbell Back Squat
Barbell Front Squat
Barbell Bench Press
Barbell Romanian Deadlift
Barbell Bent Over Row
Barbell Push Press
Barbell Military Press
Barbell Good Morning
Barbell Hip Thrust


Program Designed by Coach Robert King
About Coach Rob

Robert King is an IPF World PowerLifting Champion & Coach.  
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.

Beginner Barbells 3 X week 6 weeks.png

Beignner Barbells for Women 3 Sessions per Week - 6 Weeks

5x5 Program for Women 

The 5x5 program is a classic proven and effective program for building strength and muscle.

5x5 consists of 6 exercises:
1. Squat
2. Deadlift
3. Bench Press
4. Military Press
5. Push Press
5. Dead-stop Row 
6. Romanian Deadlift RDL

For the 5x5 beginner version you want to start with a higher weight and every week add a few pounds (or kg) to your barbell.  

Over the period of weeks every week you should add a little bit of weight to the barbell.


EXPERIENCE LEVEL: BEGINNER/INTERMEDIATE
WEEKS: 6
PERIODIZATION: LINEAR PERIODIZATION
MEET PREP PROGRAM: NO
PROGRAM GOAL: STRENGTH & MUSCLE
USES RPE: YES
USES 1RM PERCENTAGE(%): NO

Program Designed by Coach Robert King
About Coach Rob

Program Designed by Coach Robert King
About Coach Rob

Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.


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5x5 Program for Women - 3 Sessions a Week - Babell Only 

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

PowerBuilding for Women - Beginner Version

Powerbuilding workouts are a combination of powerlifting and bodybuilding training methods. The goal is to increase strength and muscle mass simultaneously. This type of training typically involves using heavy weights for low reps on compound exercises, along with accessory exercises to target specific muscle groups. The focus is on progressive overload and proper form to maximize muscle growth and strength gains.

The idea with powerbuilding is that instead of focusing on specific training goals such as hypertrophy or maximal strength individually for months at a time, you will perform exercises in both the lower rep ranges (e.g. 3-6 reps per set) and higher rep ranges (e.g. 10-15 reps per set) every week.

Each training session is categorized as either a “Power day" or “Hypertrophy day." Consequently, you train the major muscle groups at least twice per week.

Powerlifting is a sport that involves lifting heavy weights in order to become more powerful. The main lifts that are competed in powerlifting events are the squat, deadlift, and bench press. Athletes are given three attempts to lift their maximum weight in each lift, and the competition winner is determined by the highest powerlifting total. Powerlifting training typically involves focusing on these main lifts using weights that are 80-95% of their one rep max (1RM) with a rep range of 1-5 and a set range of 3-6. Powerlifters use techniques that focus on recruiting as many muscles as possible to produce more combined strength and reducing the range of motion of the barbell. Form and technique are also emphasized to avoid injuries.

Bodybuilding is a sport or style of training that focuses on the aesthetics of the body and adding muscle to the entire body. The goal is to increase muscle size, also known as muscle hypertrophy. To achieve this, bodybuilders focus on three key elements: mechanical tension, metabolic stress, and more volume. These elements are achieved through a combination of weight training, diet and rest.

Beginners (<6 months of lifting) 
A beginner getting into powerbuilding will usually need to focus more on compound movements, or lifts that involve the movement of more than one joint. They can still train with an aesthetic goal in mind, but the building of a strong foundation will lead to better long-term success. A stronger base will allow a lifter to truly hone in on and cater accessories to their weaknesses (found through compounds) while being able to handle higher amounts of volume and intensity.
•	Training Days per Week: 3
•	Compound Movements: Squat, Bench, and Deadlift
•	Compound Sets x Reps: 4-6 sets, 6-8 reps
•	Accessory Movements Per Workouts: 3-4 movements
•	Accessory Sets x Reps: 3 sets, 8-15 reps



EXPERIENCE LEVEL: BEGINNER
WEEKS: 6
EQUIPMENT: BARBELL ONLY
PERIODIZATION: LINEAR PERIODIZATION + BODYBUILDING
PROGRAM GOAL: STRENGTH & MUSCLE
USES RPE: NO
USES 1RM PERCENTAGE(%): NO

Program Designed by Coach Robert King
About Coach Rob

Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.


PowerBuilding

HyperTrophy

PowerBuilding Barbells 3X week 6 weeks.png

PowerBuilding for Women - 6 Weeks - 3 Sessions a Week - Barbell Only 

PowerBuilding for Women - 6 Week Beginner - Barbell Only

PowerBuilding for Women - Beginner Version

Powerbuilding workouts are a combination of powerlifting and bodybuilding training methods. The goal is to increase strength and muscle mass simultaneously. This type of training typically involves using heavy weights for low reps on compound exercises, along with accessory exercises to target specific muscle groups. The focus is on progressive overload and proper form to maximize muscle growth and strength gains.

The idea with powerbuilding is that instead of focusing on specific training goals such as hypertrophy or maximal strength individually for months at a time, you will perform exercises in both the lower rep ranges (e.g. 3-6 reps per set) and higher rep ranges (e.g. 10-15 reps per set) every week.

Each training session is categorized as either a “Power day" or “Hypertrophy day." Consequently, you train the major muscle groups at least twice per week.

Powerlifting is a sport that involves lifting heavy weights in order to become more powerful. The main lifts that are competed in powerlifting events are the squat, deadlift, and bench press. Athletes are given three attempts to lift their maximum weight in each lift, and the competition winner is determined by the highest powerlifting total. Powerlifting training typically involves focusing on these main lifts using weights that are 80-95% of their one rep max (1RM) with a rep range of 1-5 and a set range of 3-6. Powerlifters use techniques that focus on recruiting as many muscles as possible to produce more combined strength and reducing the range of motion of the barbell. Form and technique are also emphasized to avoid injuries.

Bodybuilding is a sport or style of training that focuses on the aesthetics of the body and adding muscle to the entire body. The goal is to increase muscle size, also known as muscle hypertrophy. To achieve this, bodybuilders focus on three key elements: mechanical tension, metabolic stress, and more volume. These elements are achieved through a combination of weight training, diet and rest.

Beginners (<6 months of lifting) 
A beginner getting into powerbuilding will usually need to focus more on compound movements, or lifts that involve the movement of more than one joint. They can still train with an aesthetic goal in mind, but the building of a strong foundation will lead to better long-term success. A stronger base will allow a lifter to truly hone in on and cater accessories to their weaknesses (found through compounds) while being able to handle higher amounts of volume and intensity.
•	Training Days per Week: 3
•	Compound Movements: Squat, Bench, and Deadlift
•	Compound Sets x Reps: 4-6 sets, 6-8 reps
•	Accessory Movements Per Workouts: 3-4 movements
•	Accessory Sets x Reps: 3 sets, 8-15 reps



EXPERIENCE LEVEL: BEGINNER
WEEKS: 6
EQUIPMENT: BARBELL ONLY
PERIODIZATION: LINEAR PERIODIZATION + BODYBUILDING
PROGRAM GOAL: STRENGTH & MUSCLE
USES RPE: NO
USES 1RM PERCENTAGE(%): NO



Program Designed by Coach Robert King
About Coach Rob

Program Designed by Coach Robert King
About Coach Rob

Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.


PowerBuilding Barbells 4X week 6 weeks.png

PowerBuilding for Women - 6 Weeks - 4 Sessions a Week - Barbell Only 

This 6-Week Deadlift Peaking Program is designed to help peak your deadlift.

 It is based on training three times each week: once heavy, once light and one day with no deadlifts.

 After 6 weeks, it aims to increase your 1 rep max by 5%-10%.

This is deadlift focused program so the other exercises we don’t push too hard to allow to focus all energy and recovery on deadlifts.

But it's important to note that the main focus should be deadlifts and everything else should not be trained with too much intensity as this program is hard enough.


EXPERIENCE LEVEL: INTERMEDIATE
WEEKS: 6
EQUIPMENT: BARBELL ONLY
PERIODIZATION: LINEAR PERIODIZATION 
PROGRAM GOAL: STRENGTH & MUSCLE
USES RPE: NO
USES 1RM PERCENTAGE(%): YES


Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.


Liinear Periodization

Deadlift

% Based

Linear Periodization

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6 Week Deadlift Peaking Program For Women (% Based)

6 Week Deadlift Peaking Program 3 Sessions Per Week - Barbell Only

Block 1 - 6 Week Deadlift Peaking Program

This 6-Week Deadlift Peaking Program is designed to help peak your deadlift.

 It is based on training four times each week: once heavy deadlift day and one lighter deadlift day, along with 2 bench press focused days.

 After 6 weeks, it aims to increase your 1 rep max by 5%-10%.

This is deadlift focused program so the other exercises we don’t push too hard to allow to focus all energy and recovery on deadlifts.

But it's important to note that the main focus should be deadlifts and everything else should not be trained with too much intensity as this program is hard enough.


EXPERIENCE LEVEL: INTERMEDIATE
WEEKS: 6
EQUIPMENT: BARBELL ONLY
PERIODIZATION: LINEAR PERIODIZATION 
PROGRAM GOAL: STRENGTH & MUSCLE
USES RPE: NO
USES 1RM PERCENTAGE(%): YES


Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.


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6 Week Deadlift Peaking Program For Women (% Based) 

6 Week Deadlift Peaking Program 4 Sessions Per Week - Barbell Only

5x5 Program for Women

The 5x5 program is a classic proven and effective program for building strength and muscle.


5x5 consists of 6 exercises:
1. Squat
2. Deadlift
3. Bench Press
4. Military Press
5. Push Press
5. Dead-stop Row 
6. Romanian Deadlift RDL

For the 5x5 beginner version you want to start with a higher weight and every week add a few pounds (or kg) to your barbell.  

Over the period of weeks every week you should add a little bit of weight to the barbell.

With this program you will squat 3 times a week (1 heavy and 2 light).


EXPERIENCE LEVEL: BEGINNER/INTERMEDIATE
WEEKS: 6
PERIODIZATION: LINEAR PERIODIZATION
MEET PREP PROGRAM: NO
PROGRAM GOAL: STRENGTH & MUSCLE
USES RPE: YES
USES 1RM PERCENTAGE(%): NO

Program Designed by Coach Robert King
About Coach Rob

Program Designed by Coach Robert King
About Coach Rob

Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.


5 x5 Barbell Program 4x week 6 weeks.png

5x5 Program for Women - 4 Sessions a Week - Babell Only 

5x5 Program for Women (Beginner Version)

The 5x5 program is a classic proven and effective program for building strength and muscle.


5x5 consists of 6 exercises:
1. Squat
2. Deadlift
3. Bench Press
4. Military Press
5. Push Press
5. Dead-stop Row 
6. Romanian Deadlift RDL

For the 5x5 beginner version you want to start with a higher weight and every week add a few pounds (or kg) to your barbell.  

Over the period of weeks every week you should add a little bit of weight to the barbell.

With this program you will squat 3 X's a week (1 heavy and 2 light), Deadlift 2 X's a week and Bench Press 2X a week

EXPERIENCE LEVEL: BEGINNER/INTERMEDIATE
WEEKS: 6
PERIODIZATION: LINEAR PERIODIZATION
MEET PREP PROGRAM: NO
PROGRAM GOAL: STRENGTH & MUSCLE
USES RPE: YES
USES 1RM PERCENTAGE(%): NO

Program Designed by Coach Robert King
About Coach Rob

Program Designed by Coach Robert King
About Coach Rob

Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.


5 x5 Barbell Program 5x week 6 weeks.png

5x5 Program for Women - 5 Sessions a Week - Babell Only 

Strength Training for Fat Loss - 6 Weeks - Dumbbell Only – 3 Sessions Per Week  

This program is based on using strength training for fat loss with Dumbbells only.

The workouts are based on “Super Sets” where you do 2 exercises paired together.

This will give you a simple but very effective full body workout which is ideal for fat loss, conditioning, strength and building lean muscle.

EXPERIENCE LEVEL: BEGINNER/INTERMEDIATE
WEEKS: 6
EQUIPMENT: DUMBBELL ONLY
PERIODIZATION: LINEAR PERIODIZATION 
PROGRAM GOAL: FAT LOSS & BUILD MUSCLE
TRAINING: SUPERSETS
USES RPE: NO
USES 1RM PERCENTAGE(%): NO


Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.

Dummbell

Dummbell Only

Strength Training For Fat Loss

Dumbbell Strength Training for Fat Loss 3 x week 6 weeks.png

Strength Training for Fat Loss - Dummbell Only - 3 Sessions Per Week

Lift Weights Faster - Dumbbell

Equipment Needed: Dumbbell Only
Program Focus : Full Body Strength & Body Transformation
Program Level: Beginner/Intermediate

The Lift Weights Faster Dumbbell Only  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 based off the Strong Her system.

1. Squat
2. Hinge
3. Lunge
4. Push
5. Pull 
6. Weighted Carry
7. Core 
8. Glutes


Lift Weights Faster

Lift Weights Faster DB Only 3x week 4 weeks.png

Lift Weights Faster - Dumbbell Only

Lift Weights Faster - Dumbbell Only Block 1

Strength Training for Fat Loss - 6 Weeks - Dumbbell Only – 4 Sessions Per Week  

This program is based on using strength training for fat loss with Dumbbells only.

The workouts are based on “Super Sets” where you do 2 exercises paired together.

This will give you a simple but very effective full body workout which is ideal for fat loss, conditioning, strength and building lean muscle.

EXPERIENCE LEVEL: BEGINNER/INTERMEDIATE
WEEKS: 6
EQUIPMENT: DUMBBELL ONLY
PERIODIZATION: LINEAR PERIODIZATION 
PROGRAM GOAL: FAT LOSS & BUILD MUSCLE
TRAINING: SUPERSETS
USES RPE: NO
USES 1RM PERCENTAGE(%): NO


Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.

Dumbbell Strength Training for Fat Loss 4 x week 6 weeks.png

Strength Training for Fat Loss - Dummbell Only - 4 Sessions Per Week 

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


Lift Weights Faster KB Only 3x week 4 weeks.png

Lift Weights Faster - Kettlebell Only

Lift Weights Faster Challenge - "The Iron" 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

Lift Weights Faster The Iron Barbell, KB & DB 3x Week 4 Weeks.png

Lift Weights Faster - "The Iron" - Barbell + Kettlebell + Dumbbell 

Lift Weights Faster - The Iron - Block 1

Lift Weights Faster - Barbell Program - 28 Day Full Body Strength & Fat Loss Focused Program 

Equipment Needed: Barbell Only
Program Focus : Strength & Body Transformation
Program Level: Beginner/Intermediate

The Lift Weights Faster Barbell Program is designed to go hand in hand with the Lift Weights Faster program to help maximize your body transformation program.

This workout contains 8 movements and exercises.

1. Squat
2. Hinge
3. Lunge
4. Push
5. Pull 
6. Weighted Carry
7. Core 
8. Glutes


Lift Weights Faster barbell Only 3x week 4 weeks.png

Lift Weights Faster - Barbell Only

6 Week Bench Press Program for Women

Equipment Needed: Barbell

This program is a great intro level program to improve your bench press and upper body strength and build some lean upper body muscle.

This is a full body SBD (Squat, Bench, Deadlift) program with an emphasis on bench press and upper body strength.

This program is for beginner to intermediate lifters.

This program has 2 blocks

Block 1 - This block focuses on full body strength with a priority on bench press building in volume and workload.  As the weeks move forward bench press and upper body volume increases

Block 2 - This block focuses on bench press peaking. As the weeks move forward bench intensity increases as accessory work and volume decrease.

===============================
Program Created by Coach Robert King




Bench

BenchPress

BarbellOnly

8 Week Bench Press Program for Women 8 Week 3 x a week.png

8 Week Bench Press Program For Women

This block focuses on building a strong foundation and building volume.

This block focuses on bench press peaking. As the weeks move forward bench intensity increases as accessory work and volume decrease.

Block 2 

6 Week Barbell only program that focuses on the basics of PowerLifting.

Equipment Needed: Barbell

This 6 week SBD focused program is designed for a Squat, Bench, Deadlift focus.
It also has full body strength movements to compliment and improve overall full body strength and help build muscle.

Intermediate

Barbells for Muscle - Hypertrophy Program .png

Barbell Hypertrophy -  6 Week SBD Program (Intermediate)

PowerLifting Hypertrophy Block 1

PowerBuilding Barbells 5X week 6 weeks.png

PowerBuilding for Women - 6 Weeks - 5 Sessions a Week - Barbell Only 

Dumbbell Strength Training for Fat Loss 3 X a week 6 weeks.png

Dumbbell Strength Training for Fat Loss - 3 Sessions Per Week - 6 Weeks  (Phase 1)

6 Week "Platform Ready" PowerLifting Competition Peak Block - Barbell Only

Welcome to the 6 Week Powerlifting Peaking Program!

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!

Equipment Needed: Barbell, Rack
By Coach Robert King

Meet Prep

Competition Prep

Competition

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PowerLifting Competition - 6 Week Meet Peaking - Barbell Only

Block 1 - Competition Prep

PowerLifting + Weighting Lifting  - 6 Week Program

Welcome to the "PowerLifting + Weightlifting" Program!

Are you ready to take your strength training to the next level? Our "Weightlifting + Powerlifting" program combines the best of both worlds – the explosive movements of Olympic lifts and the raw strength of Powerlifting – to help you achieve your fitness goals like never before!

Designed for intermediate lifters with a general understanding of weightlifting and powerlifting, this program merges the barbell Olympic lifts and power lifts into one comprehensive and easy-to-follow program. Whether you're looking to increase explosive power, build muscle mass, or enhance overall strength and athleticism, our program provides the perfect balance of technique, intensity, and progression.

Over the course of the program, you'll dive into the intricacies of both Olympic lifts, such as the snatch and clean and jerk, and Powerlifting lifts, including the squat, bench press, and deadlift. Each week, you'll follow a structured workout plan that seamlessly integrates these lifts, with a focus on proper form, technique, and progressive overload.

Our program is designed to challenge and empower you, pushing you to new heights and unlocking your full potential in the gym. Whether you're a competitive athlete or simply looking to elevate your fitness game, "Weightlifting + Powerlifting" is here to help you achieve your goals and surpass them.

Join us today and experience the synergy of Olympic lifts and Powerlifting – because when strength and technique come together, the possibilities are endless!


Equipment - Barbell + Rack
By Coach Robert King 

barbell

Weightlifting

powerlifting

barbell 

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PowerLifting + WeightLifting  6 Week Program (2 Blocks)

This block sets the base for building work capacity and skillls for WeightLifting + PowerLifitng 3 days and 2 days of Barbell Hypertropy work.

Block 1 - WeightLifting + PowerLifitng

Block 2 - WeightLifting + PowerLifitng 

Welcome to "Bench Press for Beginners" Program!

Are you new to the world of strength training and looking to master the fundamental exercise of the bench press? Look no further – our "Bench Press for Beginners" program is designed specifically for you!

Over the course of 4 weeks, this program will guide you through the fundamentals of bench pressing using only a barbell. Whether you're brand new to lifting weights or looking to refine your technique, our program provides a structured and supportive approach to help you build confidence and strength on the bench.

Each week, you'll receive a carefully curated workout plan tailored for beginners, with a focus on proper form, technique, and gradual progression. Our program includes video demonstrations and detailed written explanations of all the lifts and exercises, ensuring that you have the guidance and support you need every step of the way.

By the end of the program, you'll not only feel more comfortable and confident with the bench press, but you'll also have developed a solid foundation of strength to support your fitness journey. Whether your goal is to increase muscle mass, improve athletic performance, or simply feel stronger and more empowered, "Bench Press for Beginners" is here to help you reach your goals.

Join us today and embark on your journey to mastering the bench press – because every strong woman starts somewhere!

By Coach Robert King

Equipment Needed : Barbell, Bench, Rack

Bench Press

Barbell Bench Press

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Beginner Bench Press Program

Block 1 - Bench Press - Barbell Only

Strength Training for Fat Loss - 6 Weeks - Dumbbell Only – 5 Sessions Per Week  

This program is based on using strength training for fat loss with Dumbbells only.

The workouts are based on “Super Sets” where you do 2 exercises paired together.

This will give you a simple but very effective full body workout which is ideal for fat loss, conditioning, strength and building lean muscle.

EXPERIENCE LEVEL: BEGINNER/INTERMEDIATE
WEEKS: 6
EQUIPMENT: DUMBBELL ONLY
PERIODIZATION: LINEAR PERIODIZATION 
PROGRAM GOAL: FAT LOSS & BUILD MUSCLE
TRAINING: SUPERSETS
USES RPE: NO
USES 1RM PERCENTAGE(%): NO


Robert King is an IPF World PowerLifting Champion & Coach.  
9X Worlds Medalist, 3X CommonWealth Champion, 5X NAPF Champion,10X National Champion
CommonWealth Deadlift Record & National Squat Record.
He is the owner & founder of Women Who Lift Weights.
4X Team Canada PowerLifting Coach.
10 Year Gym Owner.
30+ Years Coaching & Training.
Certifications: Strong First SFG, Strong First Barbell, Training for Warriors Level 1 & Level 1, CPPS Specialist, Poliquin Bio Signature.

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Strength Training for Fat Loss - Dummbell Only - 5 Sessions Per Week

Dumbbell Only - Full Body Workouts  V2 - 3 Days a Week

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Dumbbell Full Body Workout V2 - 3  Sessions Per Week 

Block 1 - Dumbbell Full Body Workouts

Dumbbell & Kettlebell Full Body Workout

Mixing DB & KB to give you a full body strength and conditioning workout.

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Dumbbell & Kettlebell Full Body Workout

Block 1 - DB & KB combined.

Take our 30 Day Kettlebell Challenge and follow our program!

All you need is one Kettlebell, an area to train and about 30 minutes.

Our Kettlebell Challenge Workout Program is designed to torch fat loss, build lean muscle and give you a full body strength & conditioning workout!

Challenge

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30 Day Kettlebell Challenge

30 Day Kettlebell Challenge - 3 Day Split

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30 Day Kettlebell Challenge - 4 Day Split

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30 Day Kettlebell Challenge - 5 Day Split

Bench Press for Beginners Program

Welcome to the Dumbbells for Beginners Program!

Are you new to the world of strength training and looking for a simple y et effective way to get started? Look no further – our Beginner Dumbbells program is designed specifically for individuals who are just beginning their lifting journey and need a straightforward, full-body introduction to strength training.

With a focus on simplicity and accessibility, this program is perfect for anyone who is new to lifting and has access to a set of dumbbells. Whether you're working out at home or in the gym, our program provides the perfect roadmap to help you build strength, improve your fitness, and lay the foundation for a lifelong love of lifting.

Over the course of the program, you'll follow a structured and easy-to-follow workout plan that targets all major muscle groups with a variety of dumbbell exercises. From squats and lunges to presses and rows, each workout is designed to challenge your body and help you develop strength, coordination, and confidence in the gym.

Our program includes demonstration videos, exercise descriptions, and more, ensuring that you have all the resources you need to perform each exercise with proper form and technique. Whether you're brand new to lifting or just looking for a fresh start, our Beginner Dumbbells program is here to support you every step of the way.

Join us today and embark on your journey to a stronger, healthier you – because with the right program and a set of dumbbells, anything is possible!

Equipment Needed: Dumbbells

Program by: Coach Robert King

Dumbbells

Dumbbels Only

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Beginner Dumbbell Program 3 Days a Week / 4 Weeks

Introduction to the basic DB lifts and weighted carries

Block 1 - Dumbbells for Beginners Program

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Beginner Dumbbells Program  4 Days a Week / 4 Weeks

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Beginner Dumbbells Program 5 Days a Week / 4 Weeks

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Dumbbell & Kettlebell Full Body Workout (copy)

Dumbbell Only - Full Body Workouts  V2 - 5 Days a Week

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Dumbbell Full Body Workout V2 - 4 Sessions Per Week 

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