/PROGRAM LIBRARY
Pick a
block. Run it.
Programs are scaffolding. Each block lasts six to twelve weeks, with progress markers built in. Pick the one that matches where you are today — not where you wish you were.
-
/01
BEGINNERFoundation 5
The first twelve weeks under the bar.
Linear progression on the big three. Add 5 lb every session until the wheels come off — then you wave.
- Weeks
- 12
- Days/wk
- 3
- Goal
- Strength
Main lifts
SquatBench PressDeadlift -
/02
INTERMEDIATEConcrete Block
Eight weeks. Two waves. One heavier you.
Top-set / back-off structure with planned RPE caps. Built for lifters who already know what 80% feels like.
- Weeks
- 8
- Days/wk
- 4
- Goal
- Strength
Main lifts
SquatBenchDeadliftOHP -
/03
INTERMEDIATERebar
Powerbuilding — strength scaffolding, size on top.
Heavy primary lifts paired with high-volume hypertrophy work. Bigger arms, bigger numbers.
- Weeks
- 10
- Days/wk
- 4
- Goal
- Powerbuilding
Main lifts
SquatBenchRowOHP -
/04
ADVANCEDTop Set
A meet-prep peaking block.
Six weeks out — pyramid up to a planned 1RM attempt. Specificity dialed in, accessories trimmed.
- Weeks
- 6
- Days/wk
- 4
- Goal
- Peaking
Main lifts
SquatBenchDeadlift -
/05
INTERMEDIATEVolume Stack
Hypertrophy block — pack mass on the frame.
Upper / lower / pull split with progressive set counts. RIR-based loading keeps you out of the ditch.
- Weeks
- 8
- Days/wk
- 5
- Goal
- Hypertrophy
Main lifts
SquatBenchRowRDL -
/06
BEGINNERGeneral Prep
Strength + conditioning for actual humans.
Three lifts, two conditioning days. Built for lifters with kids, jobs, and a hard cap on time in the gym.
- Weeks
- 12
- Days/wk
- 3
- Goal
- GPP
Main lifts
SquatPressDeadlift
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