Three blocks. One stronger you
Weeks 1–4 rebuild your base: positions, bracing and work capacity. Weeks 5–8 load the main lifts with steady, planned progression. Weeks 9–12 peak — then we test, and the numbers speak for themselves.
This is a fixed-term program with a start date, a testing week and a clear finish line. Perfect if you want a focused run at strength without an open-ended commitment.
What’s included
- Full movement assessmentStarting weights and variations matched to how you move on day one.
- Three progressive 4-week blocksBase, build and peak phases with planned load increases.
- Main-lift technique coachingSquat, hinge, press and pull drilled until they are second nature.
- Strength nutrition targetsFuel the progression: protein minimums and simple peri-workout habits.
- Week 12 testing & reportRetested maxes, measurements and a written summary of your block.
- Next-steps roadmapA clear recommendation at the end: repeat, progress to coaching, or maintain.
Who it’s for
Beginner to intermediate lifters who can train three days a week and want a serious first (or second) run at structured strength training. No experience with barbells required — that is what week one is for.
“Twelve weeks, three sessions a week, zero guesswork. My squat went from 80 to 110 and I finally understand how programming works.”
Liam Hartley
26 · 12-Week Strength Build · 80kg → 110kg squat
Your 12 weeks start here
New intakes open monthly and places are limited so every lifter gets proper coaching. Lock in your block.
Start your project