Training Programs

Structured training programs built on 45 years of experience and current exercise science. Each program includes warm-up protocols, progression models, and deload strategies.

Foundations: 12-Week Strength Builder

Beginner to Intermediate 3 days/week

A comprehensive full-body program built on the fundamental compound lifts. Designed for lifters who want to build a solid strength foundation using progressive overload, proper warm-up protocols, and intelligent volume management.

Key Features

• Squat, bench press, deadlift focus
• Linear progression model
• Built-in deload every 4th week
• RPE-based intensity management
• Full warm-up protocols included

Schedule

Day A: Squat + Bench Press + Rows

Primary squat pattern with horizontal press and pull. 3-4 working sets of 5 reps on main lifts.

Day B: Deadlift + Overhead Press + Pull-ups

Hinge pattern with vertical press and pull. 3 working sets of 5 reps on main lifts.

Day C: Front Squat + Incline Press + Rows

Squat variation with accessory pressing. Higher rep ranges (3x8-10) for hypertrophy.

Adaptive Strength: Post-Surgery Return

Post-Surgical / Returning Lifters 3-4 days/week

Specifically designed for lifters returning to training after joint surgery (hip replacement, shoulder repair, etc.). Emphasizes progressive range of motion, joint-friendly exercise variations, and systematic load progression with extensive warm-up protocols.

Key Features

• Modified compound movements
• Extended warm-up protocols (20 min)
• Prehabilitation exercises built-in
• Conservative progression (monthly)
• RPE ceiling of 8 on all exercises

Schedule

Phase 1 (Weeks 1-6): Rehabilitation & Activation

Bodyweight and light resistance exercises. Focus on range of motion, activation, and movement quality.

Phase 2 (Weeks 7-12): Progressive Loading

Introduction of modified compound movements with light loads. Sets of 10-15 reps at RPE 5-6.

Phase 3 (Weeks 13-24): Strength Rebuilding

Gradual increase to moderate loads. Introduction of traditional rep ranges (5-8). Continued emphasis on warm-up and prehab.

Longevity: Masters Athlete Program

Athletes Over 40 4 days/week

Designed for experienced lifters in their 40s, 50s, 60s, and beyond. Balances strength maintenance with recovery management, incorporating power training, mobility work, and strategic deloading to support decades more of productive training.

Key Features

• Age-appropriate volume management
• Power training for fast-twitch preservation
• Balance and proprioception work
• Flexible RPE-based programming
• Deload every 3 weeks

Schedule

Monday: Lower Body Strength

Squat variation (3x5) + Deadlift variation (3x5) + Single-leg work + Core. RPE 7-8.

Tuesday: Upper Body Strength

Bench variation (3x5) + Row variation (3x8) + Shoulders + Rotator cuff. RPE 7-8.

Thursday: Lower Body Power + Mobility

Box jumps/Kettlebell swings + Light squats (3x8) + Hip mobility + Balance drills.

Friday: Upper Body Volume + Mobility

Incline press (3x10) + Chin-ups + Face pulls + Shoulder mobility + Thoracic work.

Peak Performance: Intermediate Powerlifting

Intermediate 4 days/week

A block periodization program for intermediate powerlifters seeking to peak for competition or testing. Cycles through accumulation, intensification, and realization phases with strategic exercise variation and fatigue management.

Key Features

• Block periodization model
• Competition lift specificity
• Strategic accessory selection
• Peaking protocol included
• RPE + percentage hybrid system

Schedule

Block 1 (3 weeks): Accumulation

Higher volume (4x8) with variations: SSB squat, close-grip bench, deficit deadlift. RPE 6-7.

Block 2 (3 weeks): Intensification

Moderate volume (4x5) with competition lifts. Increasing specificity. RPE 7-8.

Block 3 (2 weeks): Realization

Low volume, high intensity (3x3, 2x2). Competition lifts only. RPE 8-9. Peak week singles.

Block 4 (1 week): Deload/Test

Active recovery leading to max attempts or competition. Full warm-up protocol, singles at RPE 10.