Your Power Track Guide

Welcome to the Power Track. Over the next 45 days, we will focus on getting you lifting heavier, moving better, and building real strength.

Before you start, take your benchmark test: BB deadlift, DB bench press, and BB back squat (or front squat), each for max weight at 5 reps. You’ll retest at the end of the six weeks so you can see exactly how far you’ve come.

The Power Track is about progressive overload: lifting heavier, moving well, and giving your muscles a real reason to grow. On resistance days, pick loads that challenge you while keeping every rep clean. On hybrid and cardio days, let them support your lifting, not compete with it. Save your best effort for the barbell and dumbbells.

Here’s how the six weeks build:

Week 1 is about finding your level. Dial in your loads and technique before anything else.
Weeks 2 and 3 are about repeating strong positions and building loads you can trust.
Week 4 is where you start adding a bit more load or reps, only where your technique holds up.
Week 5 is about making the muscle work hard without sacrificing form.
Week 6 is your peak week. Use your strongest, cleanest loads of the whole block, then retest your benchmarks.

One more thing: the biggest risk in this track isn’t under-training, it’s rushing. Chasing heavier weight before your technique earns it leads to plateaus and injuries, not progress. Muscle also doesn’t grow in the gym, it grows in the recovery after. If you’re sore, tired, or your lifts feel flat, that’s not weakness; that’s your body doing the actual work of adapting. Trust the process more than the scale on the bar.

Written and published by F45 Training HQ, and reposted here for the F45 Bogota community.