Get Stronger

Are you ready to take it up a notch?
Here is the thing, sometimes, the most successful “programs” structured with progressions can be perceived as pretty boring. Not a lot of flashy stuff. If you're ok with that... perfect. 

Let's break down a simple but not easy 12-week Strength Program, starting with a 2-week preparation phase followed by hypertrophy, strength, and performance block for building up your back squat, front squat, deadlift, bench, this program can be used for any major compound exercises. 

Keep in mind that individual responses to training can vary, so it's essential to listen to your body and adjust as needed.

Let's dig in and pretend this is a 12 week back squat program.
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1. Preparation Phase (Weeks 1-2):

The primary goal of the preparation phase is to address mobility, stability, and prepare the body for the upcoming training blocks.

Warm-up:

- Spend 10-15 minutes on dynamic stretches and mobility exercises.

- Include movements like leg swings, hip circles, and bodyweight squats.

Back Squat Technique:

- Focus on perfecting squat form with lighter weight.

- Perform sets of 8-12 reps at a moderate intensity (60-70% of your estimated 1-rep max).
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2. Hypertrophy Block (Weeks 3-5):

The hypertrophy block aims to increase muscle size and lay a solid foundation for strength gains.

Rep Range: 3-4 sets of 8-12 reps per set.

- Use a weight that allows failure within the specified rep range.

Percentage of 1RM: Aim for 65-75% of your estimated 1-rep max.

Tempo: Use a controlled tempo (3 seconds lowering, 1-second pause, explosive ascent).
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3. Strength Block (Weeks 6-8):

Transition to heavier weights and lower reps to increase maximal strength.

Rep Range: 4-5 sets of 5-8 reps per set.

Percentage of 1RM: Gradually increase to 75-85% of your estimated 1-rep max.

Tempo: Focus on controlled eccentric phases and explosive concentric phases.
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4. Performance Block (Weeks 9-12):

Peak your strength and prepare for a potential 1-rep max attempt.

Rep Range: 3-4 sets of 3-5 reps per set.

Percentage of 1RM: Work in the 80-90% range, with some sessions approaching or exceeding your estimated 1-rep max.

Tempo: Maintain a controlled tempo to ensure proper form.

General Tips:

- Warm-up adequately before each session to prevent injuries.

- Include accessory exercises for muscle imbalances and overall stability.

- Rest 48-72 hours between heavy squat sessions to allow for recovery.

- Listen to your body; adjust percentages if necessary, and prioritize form over load.

Sample Workouts:

Back Squat 4x10 (65% 1RM)
Romanian Deadlift 3x12
DB Back Lunge 3x12

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Deadlift 5x6 (work up to 70% 1RM)
Front Squat 3x8
Bulgarian Split Squat 3x10

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Bench 4x4 (work up to 75% 1RM)
DB Bench or Dips 3x8
Barbell Bent-over Row 3x12

Adjusting volume, intensity, and exercises based on individual responses. Adding in accessories movement such as DB Rows, Pull-ups, Push-ups, Curls, Pullovers, etc. 

Note: these are sample workouts with random percentages.

Always consult with a fitness professional or healthcare provider before starting a new training program, especially if you have any pre-existing health conditions. Getting stronger is and should be a priority for everyone, however, safely progressing and percentages will vary depending on experience.