Ramped up version of our Fit program with more strength variety and volume, denser metabolic conditioning and trunk hypertrophy.

Focus

The goal here is increasing strength in the squat, front squat, press and pull-ups, and improve your olympic lifts.

You will also work on your conditioning via metcons, which will also uncover any skill or structural weaknesses you might have.

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.

Be very adamant about perfecting technique on the clean & jerk and snatch before attempting heavier loads!

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
• experiment with some of our other programs for different goals!