This program is designed to do one thing — BUILD STRENGTH!
In the next 12 weeks, you will focus on developing strength in the high bar back squat, bench press, clean grip deadlift and overhead press.
The program utilises an undulating periodisation scheme including periods of higher volume and higher intensity. The accumulation phase are designed to develop muscle mass and a strong base while the intensification phases are designed to train the nervous system and develop maximal strength.
This program is designed for intermediate and advanced lifts who have trained in the gym before.
4 x 3 Week Phases
4 Days / Week
45-60 Minutes / SessionS
Weeks 1-3: Accumulation 1
Weeks 4-6: Intensification 1
Weeks 7-9: Accumulation 2
Weeks 10-12: Intensification 2
Weeks 1-3: 8,8,6,6,4,4
Weeks 4-6: 5x4, 5x3, 5x2
Weeks 7-9: 7,7,5,5,3,3
Weeks 10-12: 5x3, 5x2, 5x1
High Bar Back Squat
Clean Grip Deadlift
A Series: 1 x Strength Exercise
B Series: 2 x Accessory Exercises
C Series: 2 x Remedial Exercises
A: High Bar Squat 8 x 8,8,6,6,4,4 @ 40X0
B1: Good Morning 4 x 12 @ 30X0
B2: FFE DB Split Squat 4 x 12 @ 30X0
C1: SL Glute Bridge 3 x 15 @ 21X0
C2: Weighted Plank 3 x 60sec
Equipment Strength Foundations uses traditional strength equipment such as barbell and plates, pull up bar, bench, dumbbells, kettlebells and bands. You do not need access to cables, machine or conditioning equipment. Substitutions are encouraged if you don’t have what you need.
Guarantee We guarantee your satisfaction. You’ve got 7 days to try the program. If you’re not fully satisfied, let us know and we’ll refund you 100%.
Follow the plan and see your strength sky rocket in 12 weeks!
Choosing a selection results in a full page refresh.
Press the space key then arrow keys to make a selection.