Women’s Strength & Sculpt · The Empower trilogy
Build the foundation, elevate the stimulus, then take your physique training to its apex through three progressively more demanding stages.
Build your capability
Build confidence with structured resistance training, tempo and core work.
Notice your progress: Notice more controlled movement and a clearer understanding of each exercise.
Apply pauses, slower repetitions and more demanding set structures.
Notice your progress: Look for better execution of the prescribed method, alongside appropriate load or rep progress.
Bring precision to five weekly sessions and advanced physique work.
Notice your progress: Review session quality and recovery together, so completing more work does not hide a loss of control.
Use these observations in your check-ins. Progress can mean better control or consistency as well as more weight or reps. Choose your next stage with Sean based on your technique, recovery and confidence.
Empower I — Sculpt: 8 weeks · 4 days/week · Beginner–Intermediate
Empower II — Elevate: 8 weeks · 4 days/week · Intermediate
Empower III — Apex: 9 weeks · 5 days/week · Advanced
Start with the foundation, progress to more demanding hypertrophy methods, then specialise across five weekly sessions in the final stage.
WOMEN'S STRENGTH
EmpowerBeginner–Intermediate
ExtrasFemale-focused hypertrophy · Core every workout · Progressive overload · Exercise variety
App delivery · coaching & check-ins
WOMEN'S STRENGTH
EmpowerIntermediate
ExtrasAdvanced hypertrophy methods · Glute emphasis · Dynamic core training · Tempo work · Cluster sets · Rest-pause · Drop sets
App delivery · coaching & check-ins
WOMEN'S STRENGTH
EmpowerAdvanced
Extras3 × 3-week blocks · Advanced hypertrophy · Athletic conditioning · Glute/leg specialisation · Push/pull development · Core training · High-intensity methods
App delivery · coaching & check-ins
Apex unfolds over three three-week blocks. Its nine-week structure creates room for advanced strength development, higher-intensity overload and peak strength, muscular endurance and physique refinement.
Explore each program’s split, features and training commitment before opening checkout.
Help me choose my stage