villain era
Step into the weight room and reclaim your power. Enter your villain era.
a wicked powerbuilding program with glute emphasis
Powerbuilding is a blend of the three core powerlifting lifts: squat, bench press and deadlift combined with bodybuilding accessories and volume to evoke more muscle growth and development.
Special focus in this block is on GLUTES! We have increased the frequency of glute exercises so that you can work to grow them 3 times a week!
THE PROGRAM
GOAL: PUSH YOUR CORE LIFTS WHILE GROWING YOUR VILLAIN BODY- ESP GLUTES!
Exercise Selection
Squat Day: Back Squat + Hip Thrusts
Bench Day: Bench Press
Deadlift Day: Deadlift + Sumo Squats
Sedondary Press: Strict Press
Big Bad B00ty Day: Bulgarian Split Squats
Program Days:
Day 1: Squats/Glutes
Day 2: Bench/Upper Body
Day 3: Deadlift/Glutes
Day 4: Shoulders/Upper Body
Day5: Bid Bad B00ty Day (extra lower body day with glute focus!)
3-5 Days Options
You are provided 5 workouts a week, but if you need to condense them into 3 days, you should stick to just squat, bench, and deadlift.
If you want to do 4 days, you would do squat, bench, and deadlift, and then combine the first 2-3 exercises from the secondary press and big bad booty day.
Who is villain era For?
Do you love to train like a badass? Are you maniacal enough to want to push your Bulgarian split squats?!
Your villain era is the period of life in which you decide to put yourself first, live unapologetically, and reclaim your power! It’s time to go after YOUR goals.
This program is perfect for the off-season powerlifter and/or gym badass warrior!
WHAT’S INCLUDED
WARM-UPS
Make sure you are primed for your big lifts with specific warm-ups that help mobilize and activate your muscles for a more optimal workout
CUES AND INSTRUCTIONS
We want you to get stronger and lift BETTER! We make sure you understand the desired outcome of each exercise.
ACCESSORIES
Don’t worry we have all your accessories included in the program!
CHAT SUPPORT
Ask coach Christy for modifications to exercises if additional support is needed
Equipment needed
We Recognize that everyone will have access to different equipment. We offer a solution in the notes on the best substitution for every non-barbell/dumbbell exercise. If you need additional support, please ask Coach Christy in the program chat box.
Necessary Equipment:
Barbell
Rack
Bench
DBs
Plates
Recommended Equipment
Cable Machine/Lat Pulldown
Leg Extension
Hamstring Curl
Squat Machine
Sled
SAMPLE PROGRAM
Check it out! Here is a sneak peek of bench day from the Strong Cycle!
Client Journeys
Victoria
I’ve been struggling with my lower body composition in comparison to my upper body so when you decided to emphasize lower body / glutes that extra day is when I saw a difference.
Some random girl pulled me aside when I was out last night and said, “I had to stop you real quick and ask what you’ve been doing to get an ass like that.” And I ended up showing her your IG and your app hahahah. The program has been paying off!
