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Fitness training

Strength

Training

Training focused on increasing maximal force production through progressive resistance, compound movements, and lower-to-moderate repetition ranges.

Check iconIncrease maximal strength

Check iconImprove force production

Check iconBuild a stronger foundation

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RECOMMENDED FREQUENCY

3-5 days/week
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INTENSITY

High
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TYPICAL SESSION/REP RANGE

1-6 reps
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REST BETWEEN SESSIONS/SETS

2-5 minutes

WEEKLY BLUEPRINT

A structured 7-day microcycle optimized for maximum strength adaptation.

Day 1

Upper Body Strength

  • Bench Press
  • Overhead Press
  • Barbell Row
  • Pull-Ups
  • Triceps Extension

Day 2

Lower Body Strength

  • Back Squat
  • Romanian Deadlift
  • Leg Press
  • Leg Curl
  • Standing Calf Raise

Day 3

Rest / Recovery

Day 4

Upper Body Strength

  • Overhead Press
  • Weighted Pull-Ups
  • Incline Bench Press
  • Barbell Row
  • Biceps Curl

Day 5

Lower Body Strength

  • Deadlift
  • Front Squat
  • Bulgarian Split Squat
  • Hip Thrust
  • Calf Raise

Day 6

Optional Technique / Conditioning

  • Light compound lifts
  • Mobility
  • Zone 2 cardio

Day 7

Rest