Beginner-Advanced • Strength • 12-Week Program
PWR Strength At Home
All lifting. No jumping. And all from home. PWR Strength at Home brings everything you love about one of Kelsey’s most popular programs into the comfort of your own home. This 12-week strength training program is designed to help you increase your muscle mass and strength by focusing on key lifts and training close to failure in your workouts, whether you’re new to strength training or have been training for years.
I’m Kelsey Wells, creator of the PWR programs and Redefine Fitness. I’ve been a certified personal trainer since 2016, am also certified in pre and postnatal fitness, and I want all women to feel self-acceptance and empowerment with my strength training programs.
Designed for all fitness levels
12-week program
50-70 minute workouts
Build muscle mass and strength at home
3-5 workouts each week
Program Overview
There are three 50-70 minute weekly workouts - Push, Pull, and Glutes & Hamstrings, plus two optional workouts - Core and Glutes & Quads - and weekly cardio sessions to keep you moving. Beginners to lifting would aim to complete three sessions each week with lighter weights, and advanced lifters would aim for 4-5 workouts and heavier weights.
Workouts are structured with a primer, strength section and superset, with 6-15 reps and 3-4 sets per exercise.
Equipment
What you’ll need
PWR Strength At Home is designed to be completed at home so you can get the most out of your strength training journey without having to leave the house! The equipment required includes:
Bench/Bench Alternative
Kettlebell
Dumbbells
Barbell
Weight Plate
Step
Decline Bench
Ab Wheel
Long Resistance Band
Short Resistance Band
PWR Strength at Home
FAQs
Programs
