Advanced Female Powerlifting

Wenning Strength

Powerlifting, Weightlifting, Strength & Conditioning

Coach

Matt Wenning

This is for the women who refuse to settle!

If you've already mastered the fundamentals of powerlifting and are hungry for more, you're in the right place. Crafted from years of personal experience and a deep understanding of female physiology, world-famous powerlifter Matt Wenning tailored this program specifically for women who are serious about pushing their limits. Whether you're aiming to crush your PRs or dominate the competition, our research-backed approach will guide you step-by-step. The workouts are hard, but the directions are easy when it comes to quick understanding.

If you're ready to take your powerlifting journey to the next level, this is your invitation. But heed this warning: we're not messing around. These workouts are designed for experienced female powerlifters who are committed to breaking into to new territories of strength.

$45

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Features

Coaches At Your Fingertips

Our Coaches, along with our active community, are here to help you through the programming.

Programming 6 days per week

Programming is usually 6 days per week with 2 max effort days (upper and lower), 2 dynamic days (upper and lower), GPP / Restoration and Recovery.

Video Demonstrations and Explanations

Matt Wenning showcases and explains every exercise through instructional videos.

Committed Community

A vibrant community that will keep you pushing to unlock your best!

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Squat Rack // Tricep Attachments // Bands // Sled // Plates // Rope // Chains // Straight Bar // Dumbbells (DBs) // Kettlebells (KBs) // Cable Machine // Reverse Hyper Machine

Recommended

Adjustable Bench // Foam Roller / Massage Stick // Board Bench Press // Safety Bar // Bamboo Bar // Cambered Bar // Leg Curl Machine // Leg Extension Machine // Seated Calf Machine // Leg Press Machine // Lat Pulldown Machine

Sample Week

Week 1 of 12-week program

Sunday

DAY 1 - MAX EFFORT LOWER

Dynamic Mobility (Warm-Up)

@ 10:00

Glute Bridges

3 x 20

Hamstring Curl(s)

3 x 20

KB Swings

Safety Bar Squats

Sumo Deadlift

45 Degree Back Extension

Decline Situps

3 x 10

Glute Bridges

Monday

DAY 2 - MAX EFFORT UPPER

DB Internal - External Rotators

@ 10:00

Rear Delt Rows

3 x 25

Tricep Pushdowns

3 x 20

Lat Pulldowns

3 x 20

Bench Press

8 x 10

Bamboo Bar Bench Press

Single Arm DB Row

3 x 10

DB Tricep Extension

Tuesday

DAY 3: RECOVERY

Foam Rolling

1 x 20:00

Walk.

1 x 20:00

Wednesday

DAY 4: OFF

REST

Thursday

DAY 5: DYNAMIC LOWER

Sled Drags

4 x 50

Belt Squat Bulgarian Split Squat

3 x 10

Banded Cable Crunch (Wenning Plank)

3 x 20

Speed Squats

10 x 2

Speed Deadlift (Speed Pulls)

10 x 1

Lying Band Curls

Reverse Hyper

Seated Calf Raises

Friday

DAY 6: DYNAMIC UPPER

DB Bench Press

4 x 25

Lat Pulldowns

4 x 15

Bench Press

8 x 3

DB Tricep Fold-Ins

Band Rear Delt Pull Aparts

4 x 25

Forearm Work

1 x 5:00

Lateral Raises

Saturday

DAY 7: GPP // RESTORATION

KB Swings

4 x 40

Hot tub

1 x 10:00

Stretch Upper

1 x 20:00

Coach

More from Wenning Strength

Matt Wenning

I hold a Master’s Degree in Biomechanics and a Bachelor of Science in Exercise Science from Ball State University. I was consistently ranked among the Top 5 Powerlifters in the World from 2005 to 2011 and from 2007 to 2017 in both Raw and Equipped divisions. I currently serve as a Strength and Conditioning Coach for multiple fire departments in Ohio.

Strength Workouts for Women

If you’re a woman with experience in the world of powerlifting who wants to push yourself further, including learning techniques tailored to female physiology, this manual is for you.

Get Advanced Female Powerlifting

FAQs

I’m new to the program, where should I start?

We recommend starting on Week 1 Day 1 and proceed through the entire program. After you have completed this program feel free to go through it again!

I see the term “meso” a lot. What does that mean?

This refers to a “mesocycle,” which is a specific training block. It’s a focus on one particular aspect of a program. You’ll see the term “meso” in this manual quite a bit.

Should I know my 1-rep max for squat, bench, and deadlift?

We highly recommend that you possess a basic understanding of your one-rep maximum (1RM) for squat, bench press, and deadlift. Please note that this knowledge is not mandatory, as the majority of our workouts and exercises are designed around the concept of Rate of Perceived Exertion (RPE).

What does RPE mean and how do I implement it into my workouts?

RPE serves as our method for gauging the perceived intensity of an exercise. This assessment employs a numerical scale spanning from 1 to 10, where a rating of 1 signifies minimal effort, while a rating of 10 denotes an exceptionally strenuous effort.

How should I warm-up / cool down?

Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session.

Is it possible to substitute exercises?

Absolutely. If you find yourself without the necessary equipment for a particular exercise, you have the option to swap it out for an alternative exercise.

What does a standard training week entail?

Typically, our training program consists of four days per week, comprising two maximum effort days (one for upper body and one for lower body) and two dynamic days (again, one for upper body and one for lower body).

What should I do if I cannot train four days a week?

You have flexibility in your training frequency. You can choose to complete between 1 to 3 workouts per week. We suggest switching up your workout sessions each week to ensure variety and balanced training.

How much recovery time should I allow between each training session?

To adhere to the principles of the Law of Accommodation, it's recommended to ensure a minimum of 72 hours of rest between Max Lower and Dynamic Lower sessions, as well as between Max Upper and Dynamic Upper sessions.

What are tempos

A tempo is the speed at which you perform an exercise. For example, if you see something with a 3-3 tempo, it is a 3-count concentric phase and a 3-count eccentric phase.

Can you help me track my diet & nutrition?

Given the size of our community, individually tracking nutrition plans for each athlete can be quite challenging. To best serve our community, we have developed The Wenning Strength Nutrition Manual, which is designed to provide comprehensive guidance in this area.

The Proof

Marley Parrish

Teen Powerlifter

Verified Athlete

"He’s always going to keep pushing me to my limits."

Karen

Client

Verified Athlete

"My cholesterol in 6 weeks’ time went down 52 points, my triglycerides went down like 220 points, and my glucose is back to normal. It’s been a big change."