4 Week Cycle Power
Strength with Lizette Pompa
This is an intermediate program for anyone with a menstrual cycle who wants to try syncing it with their training. Our female hormones fluctuate throughout the month and that has an effect on the way we perform during trainin... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (10)
5/5
3
20 min
4.94/5
1
7 min
5/5
1
8 min
5/5
1
7 min
5/5
0
12 min
+5 sessions more
Details
Category
Bodybuilding, Tabata, Functional
Duration
4 weeks,
Level
Intermediate
Location
Home
Frequently Asked Questions
Who are these workouts for (skill-level)?
This is an intermediate level program, it works best for those who are familiar with lifting weights and basic lifting terms.
If you have never lifted before I recommend you starts with the 5-week Beginner's Program.
What do I need to participate in this program?
List of equipment:
Floor and wall space
Pull-up Bar
Barbell (optional)
Bench or Box (something stable for step-ups)
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (I used 4kg/8lbs)
- Mediumweight (I used 8kg/17lbs)
- Heavy (I used 10kg/22lbs and 12,5kg/27lbs)
- Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs )
Kettlebell (I used 16kg/34lbs)
Weight Plate (for weighted push-ups and to stand on)
A Mini-band medium/hard resistance
A long resistance band light/medium
Extra padding for hip thrusts
Yoga Block
Foam Roller
Frequently Asked Questions
Who are these workouts for (skill-level)?
This is an intermediate level program, it works best for those who are familiar with lifting weights and basic lifting terms.
If you have never lifted before I recommend you starts with the 5-week Beginner's Program.
What do I need to participate in this program?
List of equipment:
Floor and wall space
Pull-up Bar
Barbell (optional)
Bench or Box (something stable for step-ups)
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (I used 4kg/8lbs)
- Mediumweight (I used 8kg/17lbs)
- Heavy (I used 10kg/22lbs and 12,5kg/27lbs)
- Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs )
Kettlebell (I used 16kg/34lbs)
Weight Plate (for weighted push-ups and to stand on)
A Mini-band medium/hard resistance
A long resistance band light/medium
Extra padding for hip thrusts
Yoga Block
Foam Roller
Features that support your success
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
Favorites
Save your favorite content so it's effortless to refer back to. Build a library that serves your goals.
Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
Comments
P
Patu • 10mo ago
Amazing!!! I can't wait to start!!
K
Kaitlin • 10mo ago
Emom+2 rounds of circuit due to time. Arms sore from day 2!
L
Leslie • 1y ago
Love it 😍 thank you !!
M
Marianne • 1y ago
I would love to know the focus of the cool downs so that I know which one to do after a workout
M
Marianne • 1y ago
My legs hurt! I love it
R
Rachel • 1y ago
Loved it!!