Lizette Pompa
4-Week Stronger 2.0
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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 before).
The intention is to lift HEAVY and move as fast as you can (to increase your heart rate) keeping good form the whole time, then rest for 2 minutes before you move into the next round.
Each week consists of 4 different workouts with a slightly different setup from week to week. Inside the program, you find different warm-ups and cool-downs to do before and after your training session.
Day 1 - Push and Squat
Day 2 - Pull and Hinge
Day 3 - Upper Body
Day 4 - Lower Body
Week 1 consists of a 5-Min EMOM followed by a 5-exercise circuit for 4 rounds.
Week 2 consists of a 5-exercise circuit for 4 rounds followed by a 5-Min TABATA.
Week 3 consists of a 5-Min EMOM followed by a 5-exercise circuit for 4 rounds.
Week 4 consists of a 6-exercise circuit for 4 rounds.
Please message me with any questions, and don't forget to tag me on IG @lizette_pompa to see your progress
Goal:
Strength
Strength
Bodybuilding, Tabata, Warm Up
4 weeks program
4 days/week
30-45 mins
Level:
Intermediate
Intermediate
Goal:
Strength
Strength
Bodybuilding, Tabata, Warm Up
4 weeks program
4 days/week
30-45 mins
Level:
Intermediate
Intermediate
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Lizette Pompa
Online personal trainer
Hi there, my name is Lizette Pompa.
I'm a Strength Coach and Yoga Teacher.
I've been teaching since 2010. In 2019 I launched my Playbook app to share my love for both strength training and yoga.
My goal is to empower YOU to build a stronger body through weights, yoga, and movement.
With my strength programs, I want to create a space where women feel comfortable to start lifting weights, do yoga and be themselves.
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.
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