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Strength Culture

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A 3-day introductory strength training block. Squat, bench & deadlift frequency is once per week. 

In this block, we prioritise tempo and pause variations for the big lifts to emphasise skill development. We then progress to the big lifts without tempo & pause constraints in block two.

If you're just getting started or coming off of a break, this program is perfect for you!

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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Intro to Strength (3 day)

Block 1

Block 2

A 4-day introductory strength training block. Squat, bench & deadlift frequency is once per week. 

In this block, we prioritise tempo and pause variations for the big lifts to emphasise skill development. We then progress to the big lifts without tempo & pause constraints in block two.

If you're just getting started or coming off of a break, this program is perfect for you!

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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Intro to Strength (4 day)

Develop power, size & capacity in this 4-day strength & conditioning program. If you've wanted to get athletic, strong, build size & your cardio fitness, this is for you! 

There are introductory throws, jumps & conditioning sessions included in this program alongside your lifting.  

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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Intro to Strength & Conditioning (4 day)

In this 3-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week.

The competition variants are your main focus alongside a secondary squat & bench geared towards improving your skill in these lifts. We are only deadlifting once per week so to manage fatigue.

This is a great starting point for most people that have had some experience with a lower frequency of barbell lifts and want to push that bit harder!

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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Moderate Frequency Powerlifting (3 day)

In this 4-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week.

The competition variants are your main focus alongside a secondary squat & bench geared towards improving your skill in these lifts. We are only deadlifting once per week so to manage fatigue.

This is a great starting point for most people that have had some experience with a lower frequency of barbell lifts and want to push that bit harder!

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

MFPL-4DAY-PHASE1.jpg

Moderate Frequency Powerlifting (4 day)

In this 5-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week.

The competition variants are your main focus alongside a secondary squat & bench geared towards improving your skill in these lifts. We are only deadlifting once per week so to manage fatigue.

This is a great starting point for most people that have had some experience with a lower frequency of barbell lifts and want to push that bit harder! 

In this 3-day powerlifting block, you'll be squatting and benching twice per week & deadlift once per week.

The competition variants are your main focus alongside a secondary squat & bench geared towards improving your skill in these lifts. We are only deadlifting once per week so to manage fatigue.

This is a great starting point for most people that have had some experience with a lower frequency of barbell lifts and want to push that bit harder! 

If you've never trained for 3 or 4 days consistently before, starting with one of those programs may be better to start with. We recommend this so to increase the chances of consistency!

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

MFPL-5DAY-PHASE1.jpg

Moderate Frequency Powerlifting (5 day)

In this 4-day program, we are looking to build the big lift variants as well as pack on some mass!

We have opted for variants of squat, bench and deadlift in this program that will favour muscle gain more than the competition lifts! Except for deadlifts. For the accessory exercises, plenty of dumbbell, cable & machine work to secure the pump.

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

PB-4D-P1.jpg

Powerbuilding (4 Day)

In this 4-day program, you'll be squatting twice per week, benching three times per week and you'll build to deadlifting twice per week. 

If you've never done a moderate-frequency powerlifting program before, it's recommended that you begin with that option before progressing to this program. 

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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High Frequency Powerlifting (4 day)

In this 5-day program, you'll be squatting twice per week, benching three times per week and you'll build to deadlifting twice per week. 

If you've never done a moderate-frequency powerlifting program before, it's recommended that you begin with that option before progressing to this program. 

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

HFPL-5DAY-PHASE1.jpg

High Frequency Powerlifting (5 day)

In this 4-day strength & conditioning program, we look to build on the skills and qualities developed in the introductory program. 

It features 4 days of lifting and 2 bouts of conditioning. One of the bouts of conditioning is to be completed on one of the lift days.

If you've never completed jumps or programmed cardio before, or you've had a long time away from that type of exercise, it's recommended you complete the introductory program first.

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

SC-4D-P1.jpg

Strength & Conditioning (4 day)

In this 5-day strength & conditioning program, we look to build on the skills and qualities developed in the introductory program. 

It features 4 days of lifting and 2 bouts of conditioning. One of the bouts of conditioning is to be completed on one of the lift days.

If you've never completed jumps or programmed cardio before, or you've had a long time away from that type of exercise, it's recommended you complete the introductory program first.

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

SC-5D-P1.jpg

Strength & Conditioning (5 day)

In this 6-day strength & conditioning program, we look to build on the skills and qualities developed in the introductory program. 

It features 4 days of lifting and 2 days of conditioning. 

If you've never completed jumps or programmed cardio before, or you've had a long time away from that type of exercise, it's recommended you complete the introductory program first.

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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Strength & Conditioning (6 day)

In this 8 week program, you'll be completing a well rounded training program that features jumps, heavy compound lifts, hypertrophy focused movements as well as 2 conditioning sessions. If you want to be an all-round weapon, this program is for you.

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Do the Lot | 8 Week Strength, Hypertrophy, Power & Conditioning Program

This program is designed to give you massive capped delts, while also improving strength/hypertrophy in all the main lifts. 6 weeks of high frequency shoulder training using a variety of intensification methods I love using with my clients and athletes for hypertrophy.

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Boulder Shoulders | 6 Week Shoulder Hypertrophy Block

This 10 week program is designed to break through bench press plateaus. High volume benching with squats and deadlifts kept at only 1 x per week so that more energy can be devoted to your bench press. Block one builds up volume gradually across the first 4 weeks. Block 2 has you hitting high intensity and frequency bench press.

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Bench Specialisation | 10 Week High Frequency Powerlifting

In this 4 day program, we are looking to build the big lifts variants as well pack on some muscle mass.

We have opted for heavier top sets of the squat, bench press and deadlift variations to allow you to push your top end strength. For all accessory movements, you will use plenty of machines, dumbbells and cables to help you build muscle.

If you don't have some of the equipment used in the program, head to the discord and we'll provide help with exercise substitution. 

Powerbuilding 4 Day - Phase 2

In this 5 day program, we are looking to push the big lifts as well as build some serious muscle.

We will focus on pushing strength in the squat, bench, and deadlift variations, whilst pushing some serious volume in all our other lifts. 

If you don't have access to some of the equipment used in the program, head over to the discord and we'll provide help with exercise substitutions. 

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Powerbuilding 5 Day - Phase 2

Block 1 - Phase 2

Block 2 - Phase 2 

In this 3-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week. The competition variants are your main focus alongside a secondary squat & bench geared towards improving your skill in these lifts. We are only deadlifting once per week  to manage fatigue. This is a great starting point for most people that have had some experience with a lower frequency of barbell lifts and want to push that bit harder! If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

Moderate Frequency Powerlifting 3 Day - Phase 2

In this 4-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week. The competition variants are your main focus alongside a secondary squat & bench geared towards improving your skill in these lifts. We are only deadlifting once per week so to manage fatigue. This is a great starting point for most people that have had some experience with a lower frequency of barbell lifts and want to push that bit harder! If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

Moderate Frequency Powerlifting 4 Day - Phase 2

In this 5-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week. The competition variants are your main focus alongside a secondary squat & bench geared towards improving your skill in these lifts. We are only deadlifting once per week so to manage fatigue. This is a great starting point for most people that have had some experience with a lower frequency of barbell lifts and want to push that bit harder! If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

Moderate Frequency Powerlifting 5 Day - Phase 2

In this 4-day program, you'll be squatting twice per week, benching three times per week and you'll build to deadlifting twice per week. If you've never done a moderate-frequency powerlifting program before, it's recommended that you begin with that option before progressing to this program. If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

High Frequency Powerlifting 4 Day - Phase 2

This 3 day program is for those looking to smash some weights, get jacked and strong but mainly focus on the upper body. Let's be honest, we all only really care about the chest, delts, arms and upper back. 3 days per week, mostly upper body hypertrophy and strength work with 1 lower body movement per day.

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Intro Series - Upper Focused 3 Day

Increase in volume from week 3-4, increase in intensity week 5-6

This 4 day program is for those looking to smash some weights, get jacked and strong but mainly focus on the upper body. Let's be honest, we all only really care about the chest, delts, arms and upper back. 4 days per week, mostly upper body hypertrophy and strength work with 1 lower body movement per day. Push / Pull / Push / Pull.

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Intro Series - Upper Focused 4 Day

Volume increase week 3-4, intensity increase week 5-6

In this 5-day program, you'll be squatting twice per week, benching three times per week and you'll build to deadlifting twice per week. If you've never done a moderate-frequency powerlifting program before, it's recommended that you begin with that option before progressing to this program. If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

High Frequency Powerlifting 5 Day - Phase 2

In this 3-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week. Block 1 continues on the strength built in phase 2, peaking strength towards a testing day in week 6. Block 2 is the beginning of a powerlifting off-season, looking to develop strength in higher rep ranges and build more muscle. If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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Moderate Frequency Powerlifting (3 day) - Phase 3

In this 4-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week. Block 1 continues on the strength built in phase 2, peaking strength towards a testing day in week 6. Block 2 is the beginning of a powerlifting off-season, looking to develop strength in higher rep ranges and build more muscle. If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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Moderate Frequency Powerlifting (4 day) - Phase 3

In this 5-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week. Block 1 continues on the strength built in phase 2, peaking strength towards a testing day in week 6. Block 2 is the beginning of a powerlifting off-season, looking to develop strength in higher rep ranges and build more muscle. If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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Moderate Frequency Powerlifting (5 day) - Phase 3

In this 4-day program, you'll be squatting twice per week, benching three times per week and you'll build to deadlifting twice per week. Block 1 continues on the strength built in phase 2, peaking strength towards a testing day in week 6. Block 2 is the beginning of a powerlifting off-season, looking to develop strength in higher rep ranges and build more muscle. If you've never done a moderate-frequency powerlifting program before, it's recommended that you begin with that option before progressing to this program. If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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High Frequency Powerlifting (4 day) - Phase 3

In this 5-day program, you'll be squatting twice per week, benching three times per week and you'll build to deadlifting twice per week. Block 1 continues on the strength built in phase 2, peaking strength towards a testing day in week 6. Block 2 is the beginning of a powerlifting off-season, looking to develop strength in higher rep ranges and build more muscle. If you've never done a moderate-frequency powerlifting program before, it's recommended that you begin with that option before progressing to this program. If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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High Frequency Powerlifting (5 day) Phase 3

Develop power, size & capacity in this 3-day strength & conditioning program. If you've wanted to get athletic, strong, build size & your cardio fitness, this is for you! 

There are introductory throws, jumps & conditioning sessions included in this program alongside your lifting.  

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

ISC-5D.jpg

Intro to Strength & Conditioning (5 day)

In this 5-day program, we are looking to build the big lift variants as well as pack on some mass!

We have opted for variants of squat, bench and deadlift in this program that will favour muscle gain more than the competition lifts! Except for deadlifts. For the accessory exercises, plenty of dumbbell, cable & machine work to secure the pump.

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

PB-5D-P1.jpg

Powerbuilding (5 Day)

In this 4-day strength & conditioning program, we look to build on the skills and qualities developed in the first phase of the S+C program. 

It features 4 days of lifting and 2 bouts of conditioning. 

If you've never completed jumps or programmed cardio before, or you've had a long time away from that type of exercise, it's recommended you complete the introductory program first.

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

Strength & Conditioning 4 Day - Phase 2

In this 5-day strength & conditioning program, we look to build on the skills and qualities developed in the first phase of the S+C program. 

It features 4 days of lifting and 2 bouts of conditioning. 

If you've never completed jumps or programmed cardio before, or you've had a long time away from that type of exercise, it's recommended you complete the introductory program first.

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

Strength & Conditioning 5 Day - Phase 2

In this 6-day strength & conditioning program, we look to build on the skills and qualities developed in the first phase of the S+C program. 

It features 4 days of lifting and 2 days of conditioning. 

If you've never completed jumps or programmed cardio before, or you've had a long time away from that type of exercise, it's recommended you complete the introductory program first.

If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

Strength & Conditioning 6 Day - Phase 2

This program is designed for anyone looking to build muscle mass as well as improve strength in squat, bench press and deadlift.

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Powerbuilding Phase 3 (Block 1)

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S+C Phase 3 (4 Day)

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S+C Phase 3 (5 Day)

This program is designed for those that want to push their strength on squat, bench and dead whilst also getting jacked at the same.

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Powerbuilding Phase 3 (5 Day)

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S+C Phase 3 (6 Day)

This program is designed to blow your arms up. If you want to put some serious mass on your arms for a holiday or for summer this is the program for you. Bust open the seams of your favourite shirt.

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ARM FARM

In this 3-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week. This is a 6-week block, peaking strength towards a testing day in the final week.  If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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6 Week Peak (Moderate Frequency) - 3 day

In this 4-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week. This is a 6-week block, peaking strength towards a testing day in the final week.  If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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6 Week Peak (Moderate Frequency) - 4-day

In this 5-day powerlifting block, you'll be squatting and benching twice per week & deadlifting once per week. This is a 6-week block, peaking strength towards a testing day in the final week.  If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

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6 Week Peak (Moderate Frequency) - 5-day

In this 4-day powerlifting block, you'll be squatting twice per week, benching three times per week & deadlifting twice per week. This is a 6-week block, peaking strength towards a testing day in the final week.  If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.

6 week Peak (High Frequency) - 4-day

In this 5-day powerlifting block, you'll be squatting twice per week, benching three times per week & deadlifting twice per week. This is a 6-week block, peaking strength towards a testing day in the final week.  If you don't have some of the equipment used in the program, head to the Discord and we'll provide help with exercise substitutions.