DIY

heavy Strength Program

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$99

Strength Technique + Maximum Output

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Do you feel like…

You’ve been training consistently for months—or even years—but somehow, your strength hasn’t improved the way you expected? You put in the effort day after day, but when you step up to the bar, the weights feel stuck at the same number. No matter how hard you try, progress just doesn’t seem to come.
Maybe you’ve hit a frustrating plateau where every workout feels like a grind, and gains feel out of reach. You might be doing all the right exercises, but without the results to show for it. It’s confusing, discouraging, and can make you question if all that hard work is genuinely paying off.

Strength plateaus are a common challenge for lifters at every level—from beginners to seasoned gym-goers. The good news? They can be overcome with the right approach.

How this is Different

The Strength Program is a 6-month progressive plan designed to help you break through plateaus and build real strength in the squat, bench press, and deadlift. More than just lifting heavier weights, it focuses on mastering technique, maintaining joint health, and applying progressive overload to ensure safe, consistent progress.

Structured in three phases—from foundational technique and work capacity to heavy strength development and max strength testing—the program includes built-in mobility and injury prevention to keep you moving pain-free. You’ll train 4 days per week, targeting lower body, upper body, deadlift/posterior chain, and accessory/core work. Every phase includes detailed sets, reps, and notes on tempo and recovery to guide you step-by-step. Plus, space to track your progress and adjust as you get stronger.

With a balanced 4-day weekly split targeting all major muscle groups and core, plus accessory exercises to support your main lifts, this plan helps you train smarter and stronger.

Delivered as an easy-to-follow downloadable PDF, it includes space to track your weights, reps, and notes so you can monitor progress and keep pushing forward.

By the end of this program, you’ll walk away with:

More plates on the bar–so that you are making real, measurable strength gains and see clear progress in your key lifts.
Better control, posture, and technique in your lifts so that you lift more efficiently and reduce the risk of injury.
Stronger joints and core to support your training and prevent injury so that you stay consistent over the long term.
Confidence that carries over both inside and outside the gym.

What’s Included:

A complete 6-month progressive plan broken into 3 focused phases (12–24 weeks) to build strength safely and effectively

Compound strength foundations targeting squat, bench press, and deadlift
Daily performance mobility work designed to keep your joints healthy and improve recovery
Hypertrophy add-ons to support muscle growth alongside strength gains
Optional conditioning finishers for extra work capacity and fat burning

Program Breakdown:

Phase 1 (Weeks 1-4): Foundation & Technique (10–12 reps)

Build a solid base with lighter weights and higher reps, focusing on perfecting your form and increasing work capacity. Mobility work is included daily to keep you moving pain-free.

Phase 2 (Weeks 5-16): Strength Development (6–8 reps)

Progressively lift heavier loads, improving your strength while maintaining excellent technique. This phase emphasizes progressive overload and targeted accessory work.

Phase 3 (Weeks 17-24): Max Strength Testing (1–3 reps)

Peak strength phase with heavy, low-rep sets to test and push your limits. Focus on recovery, optimal technique, and hitting new personal bests.