profile picture
Lizette PompaLizette Pompa
/8-Week GYM Based

8-Week GYM Based

Strength with Lizette Pompa

This is a gym-based program but it can also be done at home. Over the next 8 weeks, this program will help you build strength and endurance through resistance training.... more

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

Sessions (35)

4.94/5
0
5 min
Week 1 • Day 1
5/5
3
40 min
Week 1 • Day 2
4.96/5
3
40 min
+30 sessions more

Details

Category
Bodybuilding, HIIT, Lower Body, Upper Body
Duration
8 weeks, 4 days/week, 30-45 min
Level
Intermediate
Location
Gym

Frequently Asked Questions

Who are these workouts for (skill-level)?
This is an intermediate to advanced level program; you should be comfortable lifting weights and understand lifting terms. This is the perfect way to continue if you have done the 4-Week Stronger or 6-Week Strength Programs and can be done at the gym or home.
What do I need to participate?
List of equipment: Floor and wall space Pull-up Bar Barbell Bench or Box (something stable for step-ups) Four to five sets of dumbbells (or adjustable ones) - Lightweight - Mediumweight - Heavy - Extra Heavy Kettlebells Weight Plate (for weighted push-ups and to stand on) Extra padding for hip thrusts and handstand push-ups
What are the goals of this program?
Gain strength and fall in love with your training!
How to schedule the program into a week?
Each week consists of 4 different workouts, I would recommend you train Monday, and 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.
How heavy should I be lifting?
Heavy is individual to the person and their training experience. Rule of thumb: if you can do more than 3-5 reps after the suggested reps I give, the weight is too light.
How will I get the best results?
You have 8 weeks ahead of you. Focus on progressive overload (increase the weight as you progress). You don't need to start going as heavy as you can, let your body adapt week by week. Stay consistent and positive!

Frequently Asked Questions

Who are these workouts for (skill-level)?
This is an intermediate to advanced level program; you should be comfortable lifting weights and understand lifting terms. This is the perfect way to continue if you have done the 4-Week Stronger or 6-Week Strength Programs and can be done at the gym or home.
What do I need to participate?
List of equipment: Floor and wall space Pull-up Bar Barbell Bench or Box (something stable for step-ups) Four to five sets of dumbbells (or adjustable ones) - Lightweight - Mediumweight - Heavy - Extra Heavy Kettlebells Weight Plate (for weighted push-ups and to stand on) Extra padding for hip thrusts and handstand push-ups
What are the goals of this program?
Gain strength and fall in love with your training!
How to schedule the program into a week?
Each week consists of 4 different workouts, I would recommend you train Monday, and 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.
How heavy should I be lifting?
Heavy is individual to the person and their training experience. Rule of thumb: if you can do more than 3-5 reps after the suggested reps I give, the weight is too light.
How will I get the best results?
You have 8 weeks ahead of you. Focus on progressive overload (increase the weight as you progress). You don't need to start going as heavy as you can, let your body adapt week by week. Stay consistent and positive!
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

P
Pernilla 2d ago
Love it
P
Pernilla 7d ago
😅
K
Kelsey 14d ago
Amazing
P
Pernilla 1mo ago
Such great workout and today I felt strong
P
Pernilla 1mo ago
Those pull-ups are so hard!
L
Lori 2mo ago
Spot on for time and Intensity. Really enjoyed it!