profile picture
Lizette PompaLizette Pompa
/4 Week Stronger

4 Week Stronger

with Lizette Pompa

Over the next 4 weeks, this program will help you increase your strength and endurance through resistance training and aerobic work (this is an intermediate program and for those who have already trained with weights before).... more

Start 7-day free trial
ONLY AVAILABLE ON THE PLAYBOOK APP

Sessions (29)

4.95/5
3
30 min
+24 sessions more

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 and can be done at home or gym.
What do I need to participate on 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 long resistance band light/medium Extra padding for hip thrusts and handstand push-ups
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 weights 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.
How to schedule the program into a week?
Each week consists of 4 different workouts, I would recommend you train Monday, Tuesday, take Wednesday off (it can be an active rest day where you squeeze in any other physical activity) then train Thursday, Friday and take the weekend off.

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 and can be done at home or gym.
What do I need to participate on 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 long resistance band light/medium Extra padding for hip thrusts and handstand push-ups
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 weights 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.
How to schedule the program into a week?
Each week consists of 4 different workouts, I would recommend you train Monday, Tuesday, take Wednesday off (it can be an active rest day where you squeeze in any other physical activity) then train Thursday, Friday and take the weekend off.
Features that support your success
app screen with chat
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
app screen with favoriting workouts
Favorites
Save your favorite content so it's effortless to refer back to. Build a library that serves your goals.
app screen with calendar and streaks
Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
streaming to TV
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
app screen with chat
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!

Comments

Y
Yusef 2mo ago
Thank you for another step up on the strength and mobility curve.
L
Lina 2mo ago
Super fun!
Y
Yusef 2mo ago
I'm redundant but her programs are excellent.
Y
Yusef 2mo ago
Intense and intense
Y
Yusef 2mo ago
Oh my gosh. Yes!
Y
Yusef 2mo ago
Another tough one.