Foundational Fitness Programs — Instant Download
This is our most serious program. Built for lifters with 1+ years of consistent training who want to push their compound lifts to the next level.
The 16 weeks are split into 4 mesocycles, each building on the last. You'll cycle through accumulation (higher reps, building volume), intensification (heavier weight, lower reps), and peaking phases designed to culminate in PR attempts.
$15
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Training Split
Upper/Lower + Accessory
Experience
Advanced
Duration
16 Weeks
Weeks 1-4 (Accumulation)
+ 3 more phases included in the full program
The program progressively increases intensity across all 16 weeks.
Here's a look at a real training day from the program.
Warmup
Foam Rolling
Quads, glutes, hamstrings
Barbell Squats (empty bar)
2 x 10
Working Sets
Barbell Back Squat
RPE 7-8
5 × 5 @ 75%
Pause Squat
2-sec pause
3 × 3 @ 65%
Front Squat
3 × 6-8
Barbell RDL
3 × 8
Ab Wheel Rollout
3 × 10
Full program includes detailed workouts for all 16 weeks with progressive overload.
At least 1 year of consistent barbell training. You should be comfortable with squat, bench, deadlift, and overhead press at moderate to heavy loads.
Rate of Perceived Exertion on a 1-10 scale. RPE 8 means you could have done 2 more reps. The program uses RPE alongside percentages for autoregulation.
We'd recommend a deload week between cycles, then yes. Many lifters run this 2-3 times with increasing working weights.
16 weeks of structured training for $15. Instant download.
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