PWR 4.0: What’s New in Kelsey Wells’ Latest Program

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PWR 4.0 has been released, and if you’re like me, the number one question on your mind is, “What’s new?” I took a quick peek and am here to share what’s new in Kelsey Wells’ PWR 4.0.

Resistance Workouts in PWR 4.0

The most obvious thing off the bat is that the body splits have changes in PWR 4.0. In 4.0, your days are:

  • Chest & Triceps
  • Legs
  • Back & Shoulders
  • Glutes & Hamstrings
  • Abs (Optional)
  • Arms & Abs (Optional)

The Back & Biceps and Shoulders & Abs days from 2.0 and 3.0 have been re-arranged into Back & Shoulders and Arms & Abs days in PWR 4.0. Back & Biceps days were my favorite, so I’m a little bummed about that, but I’m hoping that by combining back and shoulders days, my upper traps will get a little less intensity. Glutes & Hamstrings (my second favorite day) is no longer optional, while all abs days are. I’d be interested to hear the reasoning for making abs optional.

The PWR 4.0 Workout

Activation remains unchanged: you will still do two circuits of two activation exercises for four minutes.

The pyramids are also the same. This section has 3 pyramids with sets of 12/10/8/6 reps and a thirty second rest between sets. This was the area I was hoping to see some change. I would have loved to see different pyramid variations, or longer rests between sets.

Supersets are back! Supersets were a part of PWR Beginner and PWR 1.0, but were replaces in 2.0 and 3.0 with tri-sets. In PWR 4.0, supersets replace trisets, but with a twist: instead of doing as many laps as possible for the superset circuit, you’ll be doing 3 laps, no matter how long it takes you. The supersets have a 30 second rest instead of the minute rest in 2.0 and 3.0, and seem to have increased number of reps in each set.

Burnouts are still optional, but have added an additional exercise. Introduced in week 5 of PWR 1.0, they’ve been an optional as many reps as possible challenge. In PWR 4.0, you’re still doing as many reps as possible within a minute, but now there are three exercises instead of two.


PWR 4.0 adds in 16 new intermediate or advanced challenges. They are:


  • Core Killer
  • Dumbbell Back & Shoulders
  • Glute Burn
  • Upper Body Cable Slay
  • No Equipment Abs
  • Banded Glutes


  • 16-Minute HIIT
  • Full Body Bench Blast
  • 16-Minute HIIT: Shoulders & Cardio
  • Mini Barbell Glute Workout
  • No-Equipment Upper-Body Challenge
  • 15-Minute Plyo HIIT

Getting PWRful

I’m excited to try PWR 4.0! I’m sure as I go through the program, there will be more surprises. I am liking the idea of the supersets not being timed, and it looks like there are some exercises that I haven’t done yet with PWR. There’s a lot more to the program, and I can’t wait to learn more!


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