Kelsey Wells' PWR Sweat App Program: What to Expect

Hello friends! If you read my last post, you'll know that I decided to start Kelsey Wells' new PWR program as my workout regimen for the next 12 weeks. The PWR program is the latest addition to the ever-evolving Sweat App. 

For those unfamiliar, the Sweat app was created by Kayla Itsines and it is now home to her famous BBG (Bikini Body Guide) workout programs. Last year, Kayla added two new trainers, Kelsey Wells and Sjana Elise to the app along with their workout programs.

As of late December, Kelsey Wells introduced her new weightlifting program called PWR! It is based on the type of training that she's been doing for the last few years and if you've seen her on Instagram, you'll know her body is serious goals! 

A post shared by KELSEY WELLS (@kelseywells) on


Like many others in the #BBGcommunity, I was excited to hear about the release of this new program and was eager to check it out. For years BBG'ers have asked for weightlifting programs and now there is BBG Stronger from Kayla Itsines and PWR from Kelsey Wells. 

Since BBG Stronger was released, I've been a bit turned off by it since it still has the same 7-min circuit layout that the traditional BBG programs have. After 2.5 years of doing BBG, I was a bit tired of the same format and honestly didn't see how that would be practical when moving from floor to weight machines in the same circuit. 

Because of that, I have not tried the BBG Stronger program. 

When PWR was released, I was curious to see what it would look like. After looking through the app, I was pleasantly surprised to see that it is so different from BBG Stronger! Kelsey clearly put her own twist on the program as it follows a completely different format. Yay! 

Similar to the BBG programs, PWR has resistance, cardio, and rest days. Unlike BBG, PWR has 4 resistance days: 

Screenshot from Sweat App

Screenshot from Sweat App


There are also 3 cardio days per week, which include LISS and HIIT just like BBG. Additionally, there are 2 recovery days- 1 for rest and 1 for stretching. 

If you add those up, there are obviously more sessions than there are days in the week. So, if you plan to have a true rest day with no workouts, you'll have to do one of the cardios on the same day as the resistance. That does seem very practical since the resistance days are not cardio-based like Kayla's BBG workouts are. I would think that doing LISS on the same day as one of the arm circuits would be fine. 


Here is what a typical workout looks like: 

1. Activation exercise circuits

The timer starts for 4 minutes and you complete the first activation exercise for a specific amount of reps and then move on to the second exercise for a specific amount of reps. You repeat this until the timer runs out. 

You will have a 30-second break and then move on to the second activation circuit. This circuit is the same as the 1st except there are 2 new activation exercises. 

I love that the program includes activation exercises to warm up my muscles before lifting. This is one thing that I always thought was missing from BBG. This circuit is also a great way to get your heart rate up and feel ready to workout. 

2. Pyramid Sets

The pyramid set section is where the weightlifting starts. From what I've seen so far, there are 3 weightlifting exercises that you do a pyramid set for each. 

For example, one of the exercises I did was a barbell sit squat using the Smith Machine. For the first set, I did 15 reps and then took 30 seconds for a break. Then I increased the weight a little and did another set but with fewer reps, in this case, 12. With each set, you are supposed to increase weight while decreasing the number of reps. 

Each pyramid set looks something like this: 

15 reps then 30-second rest

12 reps then 30-second rest

10 reps then 30-second rest

10 reps then 30-second rest

The number of reps and sets will vary depending on the exercise and the workout. 

After doing a pyramid set for the first exercise, you'll move on and do another pyramid set for a different exercise. As I mentioned earlier, I believe each workout has about 3 pyramid sets. 

3. Supersets

The supersets are similar to the activation exercise circuits. For the supersets, the timer will start for 6 minutes and you'll do a specific number of reps for the first exercise. You'll then do the same for the second exercise. 

Following the second exercise, the app will give you a 30-second rest. The main 6-min timer still ticks during the rest period, so the 30-second rests contribute to the time. If you wanted to get more out of the workout rather than resting, you could skip that time and continue the circuit. 

Following the rest, you will repeat the circuit until the time runs out. 

After the timer runs out, you'll have another rest break and then will start the second superset. This is the same as the first except with new exercises. Once the 6 minutes are up, you're all done with the workout! 


Initial thoughts: 

1. I love the format of the program- it's a nice change from BBG and I wasn't bored at all

2. The format is very practical if you go to a busy gym. Unlike with BBG, you use one piece of equipment for several sets and then you move on. There's no going back and forth or having to repeat exercises on the machines later on. 

3. I like that the workout is a mix of machines, free weights, and body weight exercises. For me, i think it's a perfect balance. 

4. There are a considerable amount of rest breaks, which is nice. However, for the supersets especially, I felt like I didn't need all the time allotted for each break. I found myself skipping through a few of the breaks to save time and push myself a bit harder

5. The workouts are definitely longer than BBG, each workout takes about 40 min or so compared to 28. 

There you have it, those are my initial thoughts and reactions to the new PWR program. This program is still pretty new to me, so I'm sure I'll be learning more about it as the weeks go on. I'll be sharing my thoughts with you throughout the next 12 weeks, so if you have any specific questions about the program, let me know! 

I'll be doing a few updates on what I think of the program as time goes on and I'll be sure to do a full review and include my results once I complete it! 

Let me know if you are doing the program too!

*All screenshots from Sweat App

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