Main LectureProgramme Overview
WalkthroughHow To Read The Programme
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How to read it: exercises labelled A1 + A2 are a superset — do them back to back. Not sure on the Olympic lifts? Message me on Telegram and we'll adjust the exercise.
Programme Structure
1
Phase 1
Weeks 1 – 4
2
Phase 2
Weeks 5 – 8
Each training phase is built from five session types:
- Lower Body Power — squat / hinge strength and lower-body power development.
- Upper Body Power — press and pull strength, upper-body power.
- Core + Conditioning *(optional)* — trunk work and conditioning.
- Full Body Strength + Pump — full-body strength with high-rep pump work.
- Lungs + Gunz *(optional)* — conditioning and arms.