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Lizette PompaLizette Pompa
/4 Week Stronger 2.0

4 Week Stronger 2.0

Strength with Lizette Pompa

Welcome to 4-Week Stronger 2.0! This program will help you increase your strength and endurance through resistance training and aerobic work (this is an intermediate program for those who have already trained with weights bef... more

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Sessions (23)

5/5
2
30 min
+18 sessions more

Details

Category
Bodybuilding, Tabata, Warm Up
Duration
4 weeks, 4 days/week, 30-45 min
Level
Intermediate
Location
Home

Frequently Asked Questions

Who are these workouts for (skill-level)?
This is an intermediate-level program; you should be comfortable lifting weights and understand basic lifting terms. This is the perfect way to continue if you have done the 8 Week or 6 Week Strength Programs which can be done at home or the gym.
What do I need to participate?
List of equipment: Floor and wall space Pull-up Bar Barbell (optional) Bench or Box (something stable for step-ups and hip thrusts) Four to five sets of dumbbells (or adjustable ones) - Lightweight (around 4kg/8lbs) - Mediumweight (around 8kg/15lbs to 10kg/20lbs) - Heavy (around 10kg/20lbs to 12,5kg/30lbs) - Extra Heavy (around 15kg/30lbs to 20kg /45lbs ) Kettlebell (Iaround12kg/25lbs to 16kg/35lbs) Weight Plate (for weighted push-ups and to stand on) A long resistance band light/medium Extra padding for hip thrusts and handstand push-ups
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
What if I don't have access to a barbell?
You can do it with your dumbbells, I recommend you double the reps for any of the exercises where I use the barbell.
What if I don't have some of those weights?
You can always get creative! If you feel you are using something too heavy, go for fewer reps. If you feel is too light, go for more reps.
How to get the best outcome of the program?
Consistency is key. You have 4 weeks ahead of you, pace yourself at the beginning and increase the weight as you move forward. Pay attention to what you need to change and make it work for you in a different way. I'm always here, don't hesitate to ask questions.

Frequently Asked Questions

Who are these workouts for (skill-level)?
This is an intermediate-level program; you should be comfortable lifting weights and understand basic lifting terms. This is the perfect way to continue if you have done the 8 Week or 6 Week Strength Programs which can be done at home or the gym.
What do I need to participate?
List of equipment: Floor and wall space Pull-up Bar Barbell (optional) Bench or Box (something stable for step-ups and hip thrusts) Four to five sets of dumbbells (or adjustable ones) - Lightweight (around 4kg/8lbs) - Mediumweight (around 8kg/15lbs to 10kg/20lbs) - Heavy (around 10kg/20lbs to 12,5kg/30lbs) - Extra Heavy (around 15kg/30lbs to 20kg /45lbs ) Kettlebell (Iaround12kg/25lbs to 16kg/35lbs) Weight Plate (for weighted push-ups and to stand on) A long resistance band light/medium Extra padding for hip thrusts and handstand push-ups
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
What if I don't have access to a barbell?
You can do it with your dumbbells, I recommend you double the reps for any of the exercises where I use the barbell.
What if I don't have some of those weights?
You can always get creative! If you feel you are using something too heavy, go for fewer reps. If you feel is too light, go for more reps.
How to get the best outcome of the program?
Consistency is key. You have 4 weeks ahead of you, pace yourself at the beginning and increase the weight as you move forward. Pay attention to what you need to change and make it work for you in a different way. I'm always here, don't hesitate to ask questions.
Features that support your success
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Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
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Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
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Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!

Comments

M
Michaela 2d ago
Really like having the cool down attached to the workout! Would be cool to do the same for the warm up as well if that’s possible. Thanks for a great workout! 🙌🏼
P
pol 8d ago
loved it!! the flotter kicks were really a killer for me too! jajaja
S
Shar 9d ago
I’ve been loving this new program! I hope you’re doing well. Miss seeing you on Instagram, but time away from social media is always good.❤️
E
Eman 11d ago
This was challenging but glad I was able to get it done! 🔥
S
Susanna 17d ago
My arms 🤣💪🏼
S
Susanna 21d ago
Wow, that one really built! By the end of the 3rd round I was ready to stop, but I pushed on. I won’t be able to walk tomorrow 🤣🤣