Strength Training Plans
Built to Progress
Periodised strength programmes built around your current lifts, training days, and goals. Whether you're chasing a 1RM PB or building muscle, every plan is bespoke.
Pick your programme
Every programme is built to your starting strength, available days, and specific goals — not copied from a template.
Powerlifting Prep
Duration: 8 weeks
Focus: Squat, bench, deadlift
Lifters chasing 1RM PBs or competition prep
Hypertrophy
Duration: 8 weeks
Focus: Volume, progressive overload
Athletes building muscle while staying athletic
Strength + Conditioning
Duration: 8 weeks
Focus: Compound lifts + conditioning circuits
Hybrid athletes who lift and train cardio
Athletic Strength
Duration: 8 weeks
Focus: Power, mobility, injury resilience
Sport athletes who train in the gym to perform better elsewhere
Every session has a purpose
Generic programmes repeat the same three lifts every week. Periodised plans sequence different session types at the right time.
Main Lift
The cornerstone of each session. Heavy compound work at RPE 8–9 with auto-regulated loading.
Accessory Work
Targeted exercises that address weak points, build muscle balance, and reduce injury risk.
Deload Weeks
Programmed every 4 weeks. Reduced volume keeps recovery on track and ensures long-term progress.
Conditioning
Optional circuits that maintain aerobic capacity without eating into strength gains.
Mobility Work
Structured warm-ups and cool-downs that improve range of motion and joint health over time.
Technique Focus
Lower-intensity sessions that drill movement patterns and build the neural efficiency behind big lifts.
Combine with cardio training
Strength and cardio can co-exist — when the schedule is managed correctly. You can run multiple plans simultaneously and we handle the interference problem automatically: hard lifting sessions and hard cardio sessions are kept on separate days so neither quality is compromised.
RPE
Auto-regulates load based on daily readiness, not a fixed number
4-wk
Deload cycle built into every programme for sustained progress
Dual
Run strength + cardio plans simultaneously with smart scheduling
Frequently asked questions
Do I need to know my 1RM to start?
No. During onboarding you can enter estimated maxes or just describe your experience level. We calculate appropriate starting loads and adjust them as you log sessions.
How is progressive overload managed?
Your plan uses RPE (Rate of Perceived Exertion) to auto-regulate. We prescribe a target RPE rather than a fixed weight, so the load adapts to how you feel each session.
Can I add cardio to my strength plan?
Yes — you can run multiple plans simultaneously. We schedule hard lifting and hard running on different days automatically to minimise interference.
What equipment do I need?
Most plans assume a barbell, rack, and dumbbells. During onboarding you tell us what you have access to and we adapt — including bodyweight-only options.
How often should I train?
You tell us your available days (3–6 per week) and we build around that. The plan respects your schedule rather than forcing you into a fixed template.
Get your strength plan free
8 weeks of personalised strength programming. No credit card required.