Build a foundation of raw strength with a structured program you follow independently in the strength area. The focus is on big compound lifts, progressive overload, and training in a way that supports long-term joint health and injury prevention.
DAY 1 – STRICT PRESS Warm Up Banded shoulder pull a parts x 15 Scapular wall slides x 12 Empty bar strict press x 10 3 x warm-up sets (40%, 45%, 50%) A.] Strict Press 5 x 5 @ 70 – 73% Rest 2–3 min between sets. B.] Hypertrophy Circuit [4 rounds] Dumbbell Arnold Press […]
DAY 1 – STRICT PRESS Warm Up Banded shoulder pull a parts x 15 Scapular wall slides x 12 Empty bar strict press x 10 3 x warm-up sets (40%, 45%, 50%) A.] Strict Press 5 x 5 @ 68 – 70% Rest 2–3 min between sets. B.] Hypertrophy Circuit [4 rounds] Dumbbell Arnold Press […]
DAY 1 – STRICT PRESS Warm Up Banded shoulder pull a parts x 15 Scapular wall slides x 12 Empty bar strict press x 10 3 x warm-up sets (40%, 45%, 50%) A.] Strict Press 5 x 5 @ 63% Rest 2–3 min between sets. B.] Hypertrophy Circuit [3 rounds] Dumbbell Arnold Press x 10 […]
DAY 1 – STRICT PRESS Warm Up Banded shoulder pull a parts x15 Scapular wall slides x12 Empty bar strict press x10 3 x warm-up sets (40%, 45%, 50%) A.] Strict Press 5 x 5 @ 60% Rest 2–3 min between sets. B.] Hypertrophy Circuit [3 rounds] Dumbbell Arnold Press x 10 Pull-Ups x 8 […]
Day 1 = Horizontal Press Warm Up 3 Rounds 10 Scap Press 30 sec Press Up Hold 10 Empty Bar Bench Press Then build to working weight for the session 2 RIR [Reps in Reserve] or 8 RPE [Rated perceived exertion] – Aim for an increase in weight from last session. Part A.] Strength Bench […]
Day 1 = Horizontal Press Warm Up 3 Rounds 10 Scap Press 30 sec Press Up Hold 10 Empty Bar Bench Press Then build to working weight for the session 2 RIR [Reps in Reserve] or 8 RPE [Rated perceived exertion] – Aim for an increase in weight from last session. Part A.] Strength Bench […]
Day 1 = Horizontal Press Warm Up 3 Rounds 10 Scap Press 30 sec Press Up Hold 10 Empty Bar Bench Press Then build to working weight for the session 2 RIR [Reps in Reserve] or 8 RPE [Rated perceived exertion] – Aim for an increase in weight from last session. Part A.] Strength Bench […]
Day 1 = Horizontal Press Warm Up 3 Rounds 10 Scap Press 30 sec Press Up Hold 10 Empty Bar Bench Press Then build to working weight for the session 2 RIR [Reps in Reserve] or 8 RPE [Rated perceived exertion] – Aim for an increase in weight from last session. Part A.] Strength Bench […]
Day 1 = Horizontal Press Warm Up 3 Rounds 10 Scap Press 30 sec Press Up Hold 10 Empty Bar Bench Press Then build to working weight for the session 2 RIR [Reps in Reserve] or 8 RPE [Rated perceived exertion] – Aim for an increase in weight from last session. Part A.] Strength Bench […]
Day 1 = Horizontal Press Warm Up 3 Rounds 10 Scap Press 30 sec Press Up Hold 10 Empty Bar Bench Press Then build to working weight for the session 2 RIR [Reps in Reserve] or 8 RPE [Rated perceived exertion] Part A.] Strength Bench Press 8 – 6 – 4 – 4 *Increasing Weight […]
Perform each exercise back to back with a max of 10 sec transition between movements – Use the same weight as last week Day 1 – Legs Warm Up 3 Sets 10 x 90 | 90s [5 each leg] 10 Single Leg RDL 10 Empty Bar Backsquats *6 Reps Building to working set weight* 3 […]
Perform each exercise back to back with a max of 10 sec transition between movements – Rest a full 3 min between sets [Aim for an increase in weight across all movements] Day 1 – Legs Warm Up 3 Sets 10 x 90 | 90s [5 each leg] 10 Single Leg RDL 10 Empty Bar […]
