Welcome to EMPOWER 8-Week Lifting & Cardio Program

I’m so glad you’re here! EMPOWER is an 8-week program designed to help you get stronger, more powerful, and more consistent with just the right amount of cardio to support your goals. This program will help you build an aerobic base while keeping your lifting days front and center.

Each week includes: • 3 Own-Pace strength workouts: Lower Body, Upper Body, and Full Body • 1 optional Full Body workout (if you want a fourth day) • 2–3 cardio sessions: Base, Intervals, and Threshold

Strength Workouts

Every session is built around smart, simple structure: • Part A: A main lift (Back Squat, Barbell Overhead Press, Deadlift, or Pull-Ups) • Parts B & C: Two supersets (3 rounds each, make them heavy!) • Part D: A quick, focused core finisher (20 sec work / 20 sec rest)

Cardio Sessions

Cardio is based on RPE (Rate of Perceived Effort) so you can train in a way that matches how you feel. You can run, row, or bike whatever works best for you. • Base = steady and easy (RPE 5-6) • Intervals = short, all-out efforts (RPE 9-10) with recovery in between • Threshold = longer, challenging but sustainable efforts (RPE 7–8)

You can do 2 or 3 cardio sessions per week. If doing 2, I recommend Base day + either Intervals or Threshold.

Program Flow • Workouts repeat every second week so you can build skill, confidence, and strength over time • In Week 5, we add an optional plyometric section to help you build speed and explosiveness (done at the start of the session when you’re fresh) • Every workout includes a warm-up and cool down • You can stack workouts, spread them out, or swap based on your schedule this program is flexible on purpose

And as always, I’m here if you have questions just shoot me a message anytime.

Let’s do this. Let’s lift, move, and feel empowered.