PWR Program Vs. BBG: Which is Best for You? Take the Quiz to Find Out

PWR Program

Should I stick with BBG or should I try PWR? 

I hear this question a lot. Now that Kayla Itsines' Sweat app has several workout programs to choose from, it's becoming a bit harder to decide which program to try. 

While both programs can produce AMAZING results, they are very different. BBG is made up of plyometric workouts, whereas PWR is more focused on weightlifting. The programs also differ when it comes to the types of exercises performed, the amount of equipment needed, and the amount of time it takes to complete each workout. 

They both have advantages and disadvantages, but choosing the best program ultimately comes down to what you enjoy doing and what you're looking for. 

Ready to know which one is best for you?

Take the quiz to find out! When you're done, read on below to learn more about each program. 

Learn more about your result:

PWR Program

PWR is a beginner's weightlifting program. This program is great for those who don't love cardio as most of the exercises involve strength movements rather than jumping movements. If you've done BBG, but are tired of doing burpees all the time, PWR might be a better choice for you. 

Unlike BBG, the goal of a PWR workout is to burn out your muscles by lifting as heavy as you reasonably can. Because of this, there are a lot more breaks in PWR and you won't be nearly as out of breath as you are when doing a BBG workout.

In the PWR program, you'll see exercises like barbell squats, leg presses, seated cable rows, and Arnold presses. Unlike BBG, the movements are slower and the amount of time it takes to complete a workout is a bit longer. The average PWR workout is 45 min, whereas every BBG resistance workout is 30 minutes. 

PWR workouts also focus on more specific muscle groups compared to BBG. Especially in the first few weeks, there are a lot of upper-body workouts each week. There is one focused on back and shoulders, chest and triceps, and arms and abs. There is only 1 day each week that is focused on legs until you get to the final weeks of the program when glutes and hamstrings are introduced. 

Because it is a weightlifting program, PWR requires having access to a gym. For each workout, you'll be using a combination of weight machines, barbells, dumbbells, resistance bands, and cable machines. If you don't have access to a gym, PWR is not a good choice for you. 

For more info on PWR, check out my What to Expect post

BBG Program

BBG is a great program if you are more focused on slimming down rather than wanting to build muscle. The program consists of 2 circuits that each contain 4 exercises. The goal of the workout is to repeat the circuit as many times as you can within a 7-minute timeframe. 

Because of this, BBG is very cardio-heavy. Many of the exercises involve jumping and you will be constantly moving for 7 minutes. This really gets your heart rate up and you will be sweaty after each workout. 

BBG is a great program if you are new to working out because the exercises are simple and require minimal equipment. Because of this, it is possible to do the program at home, though a gym is preferred. None of the exercises require weight machines. You will need some dumbells and a bench, but the workouts are easy to modify if needed. 

Unlike PWR, BBG can be quite repetitive. You will be doing the same exercises over and over during a workout, which can be boring. However, the program is simple and easy to follow, which makes it a great choice for those who are looking for simplicity. 


Pros and Cons of Starting BBG

Everything you need to know before you start BBG

BBG workouts: Can I change the days of the workouts to better fit my schedule?

My BBG fitness journey

BBG workouts: How to see more results

What happened after 5 rounds of BBG



What was your result? Share in the comments below!