Female
POWER BUILDING
At a glance
- Weeks
- 16
- Days a week
- 4–5
- Minutes a session
- 60
- Level
- Advanced
- Where
- Gym
A blend of strength and hypertrophy training. Build raw strength on the big lifts, then shift into hypertrophy work to sculpt muscle. For women who want to be powerful and look it.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Women who want to be both strong and muscular.
What makes it different?
Structured phasing - starts with a strength emphasis on the big lifts, then shifts to focused hypertrophy work.
Primary Goals
Combined strength + hypertrophy ("strong and look strong").
Description
POWERBUILDING is designed for women who want to be strong and muscular, without choosing between performance and physique. It's based on the same methods used in Lauren Simpson's training, where she built elite-level strength while shaping a world-class bikini physique. Each workout follows a descending rep strategy: starting with low-rep, high-intensity efforts for your compound lifts to prioritise strength, then gradually increasing reps across the session to support muscle growth. (For example, you might squat for 5 reps, then follow with sets of 8, 12, and 15 reps for accessory leg movements.) The program runs for 4 or 5 days per week and is designed to build a balanced, powerful physique.
Difficulty
Best for advanced lifters
- Workouts follow a descending rep strategy
- Rare combination of strength and hypertrophy
- Strong foundation of squat/deadlift skills and experience required
Schedule
2 training splits available
- 5 days: 3 lower / 2 upper
- 4 days: 2 lower / 2 upper
Training split
16 weeks, in 4 four-week phases
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Lower body
- Rest
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
