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Explore Programmes

Strength programme

Strength foundations

Build strength that holds up alongside the rest of your week.

Build this into my week

Four-week progression

You want a clear strength focus without abandoning other goals.

01
Week 1
Establish
Set technical baselines and a repeatable weekly dose.
02
Week 2
Build
Add productive repetitions or load without forcing a test.
03
Week 3
Intensify
Prioritise the main lifts and protect recovery around them.
04
Week 4
Adapt
Consolidate gains or reduce volume before the next block.

Methods

Why this programme works.

Progressive overload

What it solves: Progress load, repetitions, sets or movement quality one variable at a time. The goal is a repeatable signal, not a weekly max-out.
How this plan uses it: The engine advances suggested loads only after controlled logs; otherwise it retains the dose or progresses repetitions.

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Undulating periodisation

What it solves: Use different emphasis across the week or block, such as a heavier strength exposure and a higher-repetition volume exposure, to keep quality high.
How this plan uses it: Strength exposures alternate their emphasis while the schedule protects hard lower-body work from high-intensity running.

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Autoregulation with RPE and RIR

What it solves: Use RPE and repetitions in reserve to choose a load that matches readiness while preserving the intended stimulus.
How this plan uses it: Prescriptions keep RPE and RIR ranges visible, and fatigue signals lower both load and volume.

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Featured movement

Back squat

Open the interactive movement view for a clear orientation before your session.

Open 3D movement view