Session 170 min
Squat Focus
- 01Back Squat — Top Set1 × 6 → 4 → 2
- 02Back Squat — Back-Off3 × 8 → 5 → 3
- 03Romanian Deadlift3 × 8 → 6 → 5
- 04Bulgarian Split Squat3 × 10 → 8 → 6each side
- 05Hanging Leg Raise3 × 10–12
- 06Standing Calf Raise3 × 12–15
Intermediate · 12 Weeks
Advance
A 12-week progressive block that builds on Start Boost or any solid training base. Load and intensity increase in phases as you adapt — built for visible transformation.
Length
12 weeks
Sessions
4 a week
Session length
60–70 min
Equipment
Full gym: barbell, rack, cables, pull-up bar
Who it's for
Is this your block?
- 01You have a few months of consistent training behind you, or you've finished Start Boost.
- 02You can train four days a week in a full gym.
- 03You want the squat, bench press, deadlift and overhead press to climb over three months.
Before you buy
An injury, pain, pregnancy or postpartum, or a long layoff? Message me before you buy and I'll tell you whether this block fits.
Message me first
Structure
How the block runs
Weeks 1–4
Accumulate
3–4 RIR
Highest volume, moderate load. Build work capacity and muscle.
Weeks 5–8
Intensify
1–2 RIR
Volume drops, load climbs. Convert size into strength.
Weeks 9–12
Realise
1 RIR to 0
Low volume, heaviest loads, fatigue shed. Express it.
Effort is set by RIR, reps in reserve: how many more clean reps you could have done. Weeks 4, 8 and 12 are deloads.
When it ends, run it again from the numbers you finished on. If you compete, Athlete Performance is the next step.
Schedule
A typical week
Mon
Squat Focus
Tue
Horizontal Push / Pull
Wed
Zone 2 cardio
Thu
Deadlift Focus
Fri
Mobility
Sat
Vertical & Accessory
Sun
Weekly check-in
The program
The sessions
Session 265 min
Horizontal Push / Pull
- 01Bench Press — Top Set1 × 6 → 4 → 2
- 02Bench Press — Back-Off3 × 8 → 5 → 3
- 03Barbell Row4 × 8 → 6 → 5
- 04Incline Dumbbell Press3 × 10 → 8 → 8
- 05Chest-Supported Row3 × 12 → 10 → 10
- 06Face Pull3 × 15
- 07Triceps Pushdown3 × 12
Session 365 min
Deadlift Focus
- 01Deadlift — Top Set1 × 5 → 3 → 2
- 02Deadlift — Back-Off2 × 5 → 4 → 3
- 03Front Squat3 × 8 → 6 → 4
- 04Seated Hamstring Curl3 × 12 → 10 → 10
- 05Back Extension3 × 12
- 06Farmer's Carry3 × 40m
Session 460 min
Vertical & Accessory
- 01Overhead Press — Top Set1 × 6 → 5 → 3
- 02Overhead Press — Back-Off3 × 8 → 6 → 5
- 03Weighted Pull-Up (or Pulldown)4 × 6–8
- 04Dumbbell Lateral Raise3 × 15
- 05Dumbbell Curl3 × 12
- 06Pallof Press3 × 10each side
Arrows show reps in each phase.Every exercise has its setup, coaching cue and most common mistake in the exercise library.Open the library
The app
What you get
Your code by email
A six-digit code arrives the moment you pay. No account to create.
Three devices, no deadline
Use it on up to three of your own devices. There is no deadline to start.
Every set logged
Log weight and reps as you go. It works without signal and syncs when you're back online.
Your last load, remembered
Each exercise opens at the weight you lifted last time, and at 70% on a deload week.
Warm-up and videos
Each session opens with a warm-up. Exercises come with demonstration videos.
Weekly check-in
Sleep, soreness and energy, once a week. The answers come straight to me.
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