strength

Strength Advanced 1

6 weeks 24 workouts 4 days/week advanced

About this program

A 6-week advanced strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Warm-up

5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Back Squat
5 × 3Rest 180s
Front Squat
4 × 4Rest 150s
Romanian Deadlift
4 × 6Rest 120s
Bulgarian Split Squat
3 × 6/legRest 90s
Ab Wheel Rollout
4 × 8Rest 60s

Cooldown

Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Coach's notes

Treat primary lifts as high-skill strength work. Keep bar speed crisp, manage fatigue, and avoid grinding outside planned top sets.

Strength Advanced 1

A 6-week advanced strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	5	3	180s	Heavy working sets with repeatable depth and no grinding outside plan.
Front Squat	4	4	150s	Stay upright and use this as high-quality squat volume.
Romanian Deadlift	4	6	120s	Load the hamstrings under control while maintaining lat tension.
Bulgarian Split Squat	3	6/leg	90s	Keep reps controlled and balanced side to side.
Ab Wheel Rollout	4	8	60s	Brace hard and only roll as far as you can control without hip sag.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 1 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	5	3	180s	Use a consistent pause and high-tension setup on every rep.
Weighted Pull-Up	4	4	150s	Full range of motion with no kipping or neck reaching.
Overhead Press	5	3	150s	Brace hard and keep the bar stacked over midfoot.
Weighted Dip	4	6	120s	Use controlled depth and keep shoulders stable.
Standing Cable Anti-Rotation Press	3	10/side	60s	@ cable · Brace. Baseline week — set working weights ~RPE 6-7.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 1 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Pause Back Squat	4	4	180s	@ RPE 8 · 2s pause in hole. Baseline week — set working weights ~RPE 6-7.
Close-Grip Bench Press	4	5	150s	Keep elbows controlled and press from a stable touch point.
Deficit Deadlift	4	3	180s	@ RPE 8 · 1-2" deficit. Baseline week — set working weights ~RPE 6-7.
Weighted Chin-Up	4	5	120s	Pull through full range without swinging.
Loaded Carry	4	40s	75s	@ heavy · Tall posture. Baseline week — set working weights ~RPE 6-7.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 1 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	5	3	180s	Heavy but crisp pulls. Reset and brace before every rep.
Good Morning	4	6	150s	Controlled hinge with neutral spine and strong brace.
Barbell Row	4	6	120s	Strict torso angle with powerful, controlled pulls.
Hip Thrust	4	6	90s	Pause hard at lockout and avoid lumbar extension.
Ab Wheel Rollout	4	8	60s	Maintain full-body tension and avoid hip sag.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Week 2

Day 1 · Week 2 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	5	3	180s	Heavy working sets with repeatable depth and no grinding outside plan.
Front Squat	4	4	150s	Stay upright and use this as high-quality squat volume.
Romanian Deadlift	4	6	120s	Load the hamstrings under control while maintaining lat tension.
Bulgarian Split Squat	3	6/leg	90s	Keep reps controlled and balanced side to side.
Ab Wheel Rollout	4	8	60s	Brace hard and only roll as far as you can control without hip sag.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 2 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	5	3	180s	Use a consistent pause and high-tension setup on every rep.
Weighted Pull-Up	4	4	150s	Full range of motion with no kipping or neck reaching.
Overhead Press	5	3	150s	Brace hard and keep the bar stacked over midfoot.
Weighted Dip	4	6	120s	Use controlled depth and keep shoulders stable.
Standing Cable Anti-Rotation Press	3	10/side	60s	@ cable · Brace. Add 2.5-5% load or 1 rep vs Week 1.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 2 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Pause Back Squat	4	4	180s	@ RPE 8 · 2s pause in hole. Add 2.5-5% load or 1 rep vs Week 1.
Close-Grip Bench Press	4	5	150s	Keep elbows controlled and press from a stable touch point.
Deficit Deadlift	4	3	180s	@ RPE 8 · 1-2" deficit. Add 2.5-5% load or 1 rep vs Week 1.
Weighted Chin-Up	4	5	120s	Pull through full range without swinging.
Loaded Carry	4	40s	75s	@ heavy · Tall posture. Add 2.5-5% load or 1 rep vs Week 1.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 2 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	5	3	180s	Heavy but crisp pulls. Reset and brace before every rep.
Good Morning	4	6	150s	Controlled hinge with neutral spine and strong brace.
Barbell Row	4	6	120s	Strict torso angle with powerful, controlled pulls.
Hip Thrust	4	6	90s	Pause hard at lockout and avoid lumbar extension.
Ab Wheel Rollout	4	8	60s	Maintain full-body tension and avoid hip sag.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Week 3

Day 1 · Week 3 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	5	3	180s	Heavy working sets with repeatable depth and no grinding outside plan.
Front Squat	4	4	150s	Stay upright and use this as high-quality squat volume.
Romanian Deadlift	4	6	120s	Load the hamstrings under control while maintaining lat tension.
Bulgarian Split Squat	3	6/leg	90s	Keep reps controlled and balanced side to side.
Ab Wheel Rollout	4	8	60s	Brace hard and only roll as far as you can control without hip sag.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 3 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	5	3	180s	Use a consistent pause and high-tension setup on every rep.
Weighted Pull-Up	4	4	150s	Full range of motion with no kipping or neck reaching.
Overhead Press	5	3	150s	Brace hard and keep the bar stacked over midfoot.
Weighted Dip	4	6	120s	Use controlled depth and keep shoulders stable.
Standing Cable Anti-Rotation Press	3	10/side	60s	@ cable · Brace. Add another 2.5-5% or 1-2 reps. Sleep hard.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 3 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Pause Back Squat	4	4	180s	@ RPE 8 · 2s pause in hole. Add another 2.5-5% or 1-2 reps. Sleep hard.
Close-Grip Bench Press	4	5	150s	Keep elbows controlled and press from a stable touch point.
Deficit Deadlift	4	3	180s	@ RPE 8 · 1-2" deficit. Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Chin-Up	4	5	120s	Pull through full range without swinging.
Loaded Carry	4	40s	75s	@ heavy · Tall posture. Add another 2.5-5% or 1-2 reps. Sleep hard.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 3 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	5	3	180s	Heavy but crisp pulls. Reset and brace before every rep.
Good Morning	4	6	150s	Controlled hinge with neutral spine and strong brace.
Barbell Row	4	6	120s	Strict torso angle with powerful, controlled pulls.
Hip Thrust	4	6	90s	Pause hard at lockout and avoid lumbar extension.
Ab Wheel Rollout	4	8	60s	Maintain full-body tension and avoid hip sag.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Week 4

Day 1 · Week 4 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	5	3	180s	Heavy working sets with repeatable depth and no grinding outside plan.
Front Squat	4	4	150s	Stay upright and use this as high-quality squat volume.
Romanian Deadlift	4	6	120s	Load the hamstrings under control while maintaining lat tension.
Bulgarian Split Squat	3	6/leg	90s	Keep reps controlled and balanced side to side.
Ab Wheel Rollout	4	8	60s	Brace hard and only roll as far as you can control without hip sag.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 4 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	5	3	180s	Use a consistent pause and high-tension setup on every rep.
Weighted Pull-Up	4	4	150s	Full range of motion with no kipping or neck reaching.
Overhead Press	5	3	150s	Brace hard and keep the bar stacked over midfoot.
Weighted Dip	4	6	120s	Use controlled depth and keep shoulders stable.
Standing Cable Anti-Rotation Press	3	10/side	60s	@ cable · Brace. Peak intensity week — push top sets.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 4 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Pause Back Squat	4	4	180s	@ RPE 8 · 2s pause in hole. Peak intensity week — push top sets.
Close-Grip Bench Press	4	5	150s	Keep elbows controlled and press from a stable touch point.
Deficit Deadlift	4	3	180s	@ RPE 8 · 1-2" deficit. Peak intensity week — push top sets.
Weighted Chin-Up	4	5	120s	Pull through full range without swinging.
Loaded Carry	4	40s	75s	@ heavy · Tall posture. Peak intensity week — push top sets.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 4 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	5	3	180s	Heavy but crisp pulls. Reset and brace before every rep.
Good Morning	4	6	150s	Controlled hinge with neutral spine and strong brace.
Barbell Row	4	6	120s	Strict torso angle with powerful, controlled pulls.
Hip Thrust	4	6	90s	Pause hard at lockout and avoid lumbar extension.
Ab Wheel Rollout	4	8	60s	Maintain full-body tension and avoid hip sag.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Week 5

Day 1 · Week 5 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	5	3	180s	Heavy working sets with repeatable depth and no grinding outside plan.
Front Squat	4	4	150s	Stay upright and use this as high-quality squat volume.
Romanian Deadlift	4	6	120s	Load the hamstrings under control while maintaining lat tension.
Bulgarian Split Squat	3	6/leg	90s	Keep reps controlled and balanced side to side.
Ab Wheel Rollout	4	8	60s	Brace hard and only roll as far as you can control without hip sag.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 5 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	5	3	180s	Use a consistent pause and high-tension setup on every rep.
Weighted Pull-Up	4	4	150s	Full range of motion with no kipping or neck reaching.
Overhead Press	5	3	150s	Brace hard and keep the bar stacked over midfoot.
Weighted Dip	4	6	120s	Use controlled depth and keep shoulders stable.
Standing Cable Anti-Rotation Press	3	10/side	60s	@ cable · Brace. Deload-adjacent: reduce load ~10%, keep reps.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 5 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Pause Back Squat	4	4	180s	@ RPE 8 · 2s pause in hole. Deload-adjacent: reduce load ~10%, keep reps.
Close-Grip Bench Press	4	5	150s	Keep elbows controlled and press from a stable touch point.
Deficit Deadlift	4	3	180s	@ RPE 8 · 1-2" deficit. Deload-adjacent: reduce load ~10%, keep reps.
Weighted Chin-Up	4	5	120s	Pull through full range without swinging.
Loaded Carry	4	40s	75s	@ heavy · Tall posture. Deload-adjacent: reduce load ~10%, keep reps.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 5 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	5	3	180s	Heavy but crisp pulls. Reset and brace before every rep.
Good Morning	4	6	150s	Controlled hinge with neutral spine and strong brace.
Barbell Row	4	6	120s	Strict torso angle with powerful, controlled pulls.
Hip Thrust	4	6	90s	Pause hard at lockout and avoid lumbar extension.
Ab Wheel Rollout	4	8	60s	Maintain full-body tension and avoid hip sag.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Week 6

Day 1 · Week 6 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	5	3	180s	Heavy working sets with repeatable depth and no grinding outside plan.
Front Squat	4	4	150s	Stay upright and use this as high-quality squat volume.
Romanian Deadlift	4	6	120s	Load the hamstrings under control while maintaining lat tension.
Bulgarian Split Squat	3	6/leg	90s	Keep reps controlled and balanced side to side.
Ab Wheel Rollout	4	8	60s	Brace hard and only roll as far as you can control without hip sag.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 6 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	5	3	180s	Use a consistent pause and high-tension setup on every rep.
Weighted Pull-Up	4	4	150s	Full range of motion with no kipping or neck reaching.
Overhead Press	5	3	150s	Brace hard and keep the bar stacked over midfoot.
Weighted Dip	4	6	120s	Use controlled depth and keep shoulders stable.
Standing Cable Anti-Rotation Press	3	10/side	60s	@ cable · Brace. Test week — beat Week 4 by load or reps.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 6 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Pause Back Squat	4	4	180s	@ RPE 8 · 2s pause in hole. Test week — beat Week 4 by load or reps.
Close-Grip Bench Press	4	5	150s	Keep elbows controlled and press from a stable touch point.
Deficit Deadlift	4	3	180s	@ RPE 8 · 1-2" deficit. Test week — beat Week 4 by load or reps.
Weighted Chin-Up	4	5	120s	Pull through full range without swinging.
Loaded Carry	4	40s	75s	@ heavy · Tall posture. Test week — beat Week 4 by load or reps.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 6 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	5	3	180s	Heavy but crisp pulls. Reset and brace before every rep.
Good Morning	4	6	150s	Controlled hinge with neutral spine and strong brace.
Barbell Row	4	6	120s	Strict torso angle with powerful, controlled pulls.
Hip Thrust	4	6	90s	Pause hard at lockout and avoid lumbar extension.
Ab Wheel Rollout	4	8	60s	Maintain full-body tension and avoid hip sag.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Unlock the full program + downloads

Every week, every exercise, plus PDF / CSV / JSON export — for$29/month. Cancel anytime.

Start 7-day free trial