intermediateStrength

Dynamic Strength for Athletes

Day 1 · Day 2 · Day 3 · Day 4

Duration
10 weeks
Frequency
4 days/wk
Sessions
40
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Day 1 - Lower (triphasic main + posterior)Week 1, day 1
  • Back Squat4 × 4RIR 23 min
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1 of 7 slots in this session.

How the 10 weeks run

  1. Way in

    Adaptation

    1 week

    Finds your working weights before the loading starts.

  2. The work

    Weeks 1–8

    8 weeks

    Every load comes from your own logged sets.

  3. Way out

    Deload

    1 week

    Takes the fatigue off, so the next cycle starts fresh rather than tired.

Inside the program

255prescribed exercisesacross 40 sessions

  • Sets, reps and rest on every one, and a reps-in-reserve target wherever it applies.
  • Every load comes from your own logged sets.
  • Your log carries into whatever you run next.
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