Sale Price:
$30.00
Original Price:
$40.00
Just a spreadsheet! No Kettlebell Sport programming included.
This 12 week strength program (4 days/week) is built for lifters who want measurable progress, not guesswork. The goal is simple. Add muscle. Push your bench, deadlift, squat, and press higher than where you started. Every block builds on the last so you develop real strength instead of chasing random numbers.
You’ll train through three structured phases that dial in your technique, increase your work capacity, and push heavier loads once you’re ready for them. Nothing flashy. Just smart programming that rewards consistency and effort.
Required Equipment
• Barbells and plates
• Trap bar for Block 2, optional if you want to swap the movement
• Safety squat bar for Block 3, also optional with substitutions available
• Squat or power rack with safety pins or straps
• Flat bench
• Adjustable incline bench
• Dumbbells
• Pull-up bar
• Lat pulldown or a cable station
• Seated cable row or a low pulley
• Leg curl machine, lying or seated
• Reverse hyperextension or GHD, optional with substitutions
• Dip bars or parallel bars
• Landmine attachment or a barbell secured in a corner
• Resistance bands, mini and long loop
• Ab wheel or a barbell as a replacement
This program is for anyone willing to show up, put in deliberate work, and commit to steady progression. You’ll walk out stronger, more confident in your main lifts, and better prepared for whatever you take on next.
Just a spreadsheet! No Kettlebell Sport programming included.
This 12 week strength program (4 days/week) is built for lifters who want measurable progress, not guesswork. The goal is simple. Add muscle. Push your bench, deadlift, squat, and press higher than where you started. Every block builds on the last so you develop real strength instead of chasing random numbers.
You’ll train through three structured phases that dial in your technique, increase your work capacity, and push heavier loads once you’re ready for them. Nothing flashy. Just smart programming that rewards consistency and effort.
Required Equipment
• Barbells and plates
• Trap bar for Block 2, optional if you want to swap the movement
• Safety squat bar for Block 3, also optional with substitutions available
• Squat or power rack with safety pins or straps
• Flat bench
• Adjustable incline bench
• Dumbbells
• Pull-up bar
• Lat pulldown or a cable station
• Seated cable row or a low pulley
• Leg curl machine, lying or seated
• Reverse hyperextension or GHD, optional with substitutions
• Dip bars or parallel bars
• Landmine attachment or a barbell secured in a corner
• Resistance bands, mini and long loop
• Ab wheel or a barbell as a replacement
This program is for anyone willing to show up, put in deliberate work, and commit to steady progression. You’ll walk out stronger, more confident in your main lifts, and better prepared for whatever you take on next.
Image 1 of 1
