Over the next 9 weeks, we’re taking you through a structured strength journey designed to help you feel stronger, more confident, and more capable under the bar than ever before.
Weekly Breakdown
Weeks 1–4 (13th Apr – 10th May):
- Hinge Days: Tuesdays & Fridays
- Squat & Bench Days: Thursdays
Weeks 5–9 (11th May – 14th Jun):
- Hinge Day: Thursdays
- Squat & Bench Days: Tuesdays & Fridays
Intention: Build the base. Lift with intent. TRUST YOUR STRENGTH.
Prep: Brace training/warm up; 90/90 breathing, bear crawl holds 20-30 sec, glute activation with bands, lat activation
65% 1RM
A1) Conventional Deadlift 4 x 5
B1) Split Squat OR Bulgarian Split Squats 3 x 6-8 ea
B2) DB Skull Crushers (neutral grip, slow eccentric) 3 x 8-10
C1) Chest supported DB Incline Reverse Flyes 3 x 8-10
C2) DB Floor Press 3 x 8-10
D1) Deadbugs (slow & controlled, add light weights to arms to increase challenge) 2 x 8-10 ea
D2) Kneeling Windmills 2 x 8-10 ea
Intention: Build the base. Lift with intent. TRUST YOUR STRENGTH.
Prep: Ankle dorsiflexion stretch, 90/90 hip switches, thoracic ext over foam roller, hip power 3.
65% 1RM
A1) BB Back Squat 4 x 5
A2) Banded Face Pulls 3 x 10-12
B1) BB Bench Press 4 x 5
B2) DB SA Bent Over Row 3 x 8-10 ea
C1) DB RDL 3 x 8-10
C2) DB Shoulder Press 3 x 8-10 ea
D1) KB SA Front Rack March 2 x 20 (10 ea)
D2) Side Plank hold 2 x 30secs ea