Spiritual successor to our Strong program with higher frequency and training volume. Get your basic barbell lifts ridiculously strong!

Focus

The goal is increasing strength in the squat, strict press, bench press and the deadlift.

Structure

Four days a week. Try co-locating no more than two training days consecutively for optimal recovery. An ideal week would look as follows:

• Mon: training
• Tue: training
• Wed: rest
• Thu: training
• Fri: rest
• Sat: training
• Sun: rest

Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.

Progression

Simple linear progression model. After finding your approximate ceiling in each of the basic lifts, every session you perform the lift, aim at adding the recommended weight increment each session.

Once your progress halts, increment by a smaller weight. If you cannot increment from session to session, increment every two sessions, and so on.

When you reach a point where you cannot progress on the main lifts, it is time to move onto a more advanced plan.

Next steps

Once you finish this program, you can choose to:

• run it again if you saw good progress
• try one of our muscle-building programs if muscle mass is your bottleneck
• experiment with some of our other programs for different goals!