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Strength Block

Designed for people new to the gym, this full body workout has all your bases covered for building muscle and strength.

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Beginner Friendly Full Body

Block 1

This beginner and intermediate program is designed to build a solid base for powerlifting, focusing on the big 3 - the squat, bench and deadlift. While it leans more towards building strength, there is enough volume to also make sure you're getting enough volume.

As this program uses percentages of your 1 rep max, you will need to know what your 1 rep max is for the squat bench or deadlift. If you are new or returning to training after a break, I recommend spending a day working up to a 3 rep max and using that number as your 1 rep max.

Alternatively, run one of our testing programs that can be found in the Strength Block app

powerlifting

percentage based

wave periodisation

Meat & Potatoes: Powerlifting Base Builder

Wave 1

Wave 2

Wave 3

Test week

A beginner friendly program to build strength and muscle in the lower body.

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Beginner Friendly Lower Body

A follow up to Meat and Potatoes.

If you enjoyed running M&P, this is the next step for you. Following a similar structure to the original, this follow up program is designed to build an even stronger base for powerlifting.

There is an increased in overall difficulty in this program, both on the volume and intensity fronts. You're going to get much more consistent exposure to heavier sets, and supplementary volume has also been cranked up.

With that in mind, this program is still designed to be relatively compact, offering 3 sessions a week with all the fat trimmed off.... meaning every rep in the gym counts.

Powerlifting

Percentage Based

Meat and Potatoes 2: Extra Gravy

Building on the foundations of the original Meat and Potatoes.

Block 1 - working to an 85% AMRAP

Block 2 - working to a 90% AMRAP

Block 3 - working to a 95% AMRAP

Deload Week

Test week 

A beginner friendly program to build strength and muscle in the upper body.

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Beginner Friendly Upper Body

A solid 8 weeks of hypertrophy to build mass, while still having a  emphasis on the squat, bench and deadlift. A great program for those looking to build muscle, or off season training for powerlifters looking to take a break from maximal lifting.

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Meat and Potatoes: Hypertrophy

A twist on the format of the classic 5x5 workout - a rep scheme that is time tested and incredibly at build strength and mass.

By supersetting antagonistic movements, you can get through this training session in a really efficient amount of time. But if you wish to run it in a traditional format, you are free to do so.

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5x5 Upper Body Banger

Compound Queens is an intermediate plan for the gals!, For those comfortable with their compound movements. It is designed to build a solid base for powerlifting, focusing on the big 3 - the squat, bench and deadlift, while incorporating just enough accessory work. 

As this program uses percentages of your 1 rep max, you will need to know what your 1 rep max is for the squat bench or deadlift. If you are new or returning to training after a break, I recommend spending a day working up to a 3 rep max and using that number as your 1 rep max.

Female Plan

Compound Queens - Female Powerlifting Plan

Time tested and hard to improve on, 5x5 is undoubtadly one of the best ways to build strength and size efficiently. Build those wheels!

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5x5 Lower Body Blaster

A follow up to one of our most popular plans Compound Queens

If you enjoyed running Compound Queens, then you will love CQ2 

It has all your standard compound movements while also mixing in different variations of each lift throughout the blocks, Keeping the plan fresh and getting you strong!

With that in mind, this program is still designed to be relatively compact, offering 3 sessions per week, no added fluff!

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Compound Queens 2 - Female Powerlifting Plan

Building on the foundations of the original Compound Queens 

Block 1 - working to an 85% AMRAP done

Perfect for a Monday, aka international chest day. A stand-alone hypertrophy focused bench day for those looking for some extra chest gains.

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Pec Wreck: Bench Day

Not for the faint of heart- this program will put you through your paces. This program not only incorporates consistently heavy lifts, while also keeping   Volume and exercise variation high to support hypertrophy/muscle building, while each block builds on the last to ensure that your strength numbers are going up.

This program relies on RPE indicator sets to help autoregulate the work load.

Auto regulated

Rotating percentages

Powerbuilding

Block periodization

Enter the Power Builder

Block 1 - Volume

Block 2 - Transition and weak points

Block 3 - Over Reach

Deload

Test Week

An arm focused training day not only aimed at building bigger guns, but also utilising accessories for powerlifting.

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Power Arms

The sequel to "Enter The Power Builder"

If you've conquered "Enter the Power Builder", this is your next step. This program will give you a heavy sense of de ja vu - you'll recognise some of the methods used in ETB, but remixed, turned up in intensity, and adding another level of challenge. While there is a good dose of volume iover the next 12 weeks, you'll spend much more times moving around heavier iron.

If you haven't run ETB but consider yourself an advance lifter, you are more than welcome to jump right in. Just prepare yourself - its going to be a wild ride.

powerbuilding

strength

hypertrophy

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Revenge of the Power Builder II

Block 2

Block 3

Only have 20 mins available and feel like absolutely SMOKING yourself? There's a good chance you're not going to even need the full 20 minutes, but be prepared for A LOT of deadlifts. Just you, a barbell, and an ever shrinking minute. Good luck.

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Death By Deadlift - EMOM Deadlift Ladder.

Are you wanting to start powerlifting? This is the program for you.

Whether you have casual experience in the gym or have never touched a barbell, the Beginner Powerlifting Blueprint is designed to provide you with all the necessary tools become accustomed to powerlifting training. In this plan you'll develop technical proficiency in the squat, bench, and deadlift, developing strength, building muscle, and learning the art of powerlifting programming. You've got this!

Beginner Powerlifting Blueprint

Build confidence in the main movements before stepping under a barbell

Block 0: Before The Barbell (optional)

Building a foundation of strength through 5x5 linear progression

Block 1: Building a Foundation - Linear Progression

Block 2: Finding a Training Max

An introduction to wave periodisation through a structure similar to Wendler''s 5/3/1

Block 3: Wave Periodisation: Strength and Work Capacity

Time to retest and establish an new training max!

Block 4: Finding a Training Max....Again.

Learn some madvanced training methods including weak point targeting and RPE

Block 5: Weak Point Training & an Introduction to RPE

The final stretch before we test some 1 rep maxes

Final Block : Peak, Taper and Test

A workout consisting of 500 kettlebell swings and 30 front squats. This is broken into cluster sets, so while it may seem daunting at first, if you grit your teeth and lock in you can get it done!

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500 Kettlebell Swings Workout: Squat Edition

The starting line is a beginner programme, aimed at someone who may be new to the gym, or new to using free weights. 
It introduces you to different movement patterns, how to use dumbbells, kettlebells and barbells, and sets you up with some solid foundations to support your future in the gym

Beginner

Technique

Free Weights

The Starting Line - Intro to Resistance Training

In this block, we teach you the different movement patterns and how to use equipment like dumbbells to build strength

Introduction to resistance training 

In block 2 we progress on the movements learnt in block 1 and introduce in barbells 

Introduction to the barbell 

A workout consisting of 500 kettlebell swings and 30-50dip reps. This is broken into cluster sets, so while it may seem daunting at first, if you grit your teeth and lock in you can get it done!

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500 Kettlebell Swings: Dips Edition

Short and SWEAT - Advanced, runs on the same premises as our original version. This plan works  for people who are short on time as all sessions are kept to 30 minutes or less, 5 days per week.
As it is an advanced plan it incorporates barbell complexes in a timed manner so confidence and experience is a must.

High intensity

Gym based

Barbells

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Short and SWEAT! - Advanced

Short ⏱️ & Sweat 💦

A workout consisting of 500 kettlebell swings and 30 overhead press reps. This is broken into cluster sets, so while it may seem daunting at first, if you grit your teeth and lock in you can get it done!

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500 Kettlebell Swings Workout: Shoulder Press Edition

Short and SWEAT, is for people who are short on time but still want to get a challenging workout in. Sessions are kept to 30 minutes or less, 5 days per week with a focus on getting that heart rate up and making you sweat! 
This version of Short and Sweat can be done at home with minimal equipment or in a gym setting as it uses Dumbbells , Kettlebells only and a Plyo box/Step only

High Intensity

Minimal Equipment

Dumbbells

Kettlebells 

Plyo box 

Home Based

Short and SWEAT! - Minimal equipment 

A workout consisting of 500 kettlebell swings and 30-50 pull yps. This is broken into cluster sets, so while it may seem daunting at first, if you grit your teeth and lock in you can get it done!

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500 Kettlebell Swings: Pull Ups Edition

Beginner to Intermediate strength programme , full body 4x days per week with a strong Glute emphasis throughout. Must have access to a gym to run this programme. 

glute focus

full body

Just Peachy 

Time to Build a 🍑

Don't skip leg day. This stand alone training session will  have you covered for your lower body training for a week. No chicken legs allowed.

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Lower Body Lock-in

Full Body Aesthetics.

This plan consists of 3 full body strength training days and one conditioning / cardio day. This plan has plenty of volume to build muscle while also keeping your heart rate up. It's hard work, but it is the perfect recipe to shape up, burn fat, and recomp your body!

bodybuilding 

fat loss

BLITZ - Full Body Aesthetics 

Week 1-4 

Week 5- 8 

A heavy deadlift session that puts up a fight. Heavy lifts, challenging protocols and a whole lotta fun. Move some tin.

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Deadlift Demolition

18 Week Plan. Suitable for women returning to exercise postpartum.
This plan increases from 2 days per week to 3 days with an optional 4th day over the 18 weeks.

This Plan is recommended to be started no earlier than 4-6 weeks from birth and when postpartum bleeding has stopped. 
On commencing this plan, ensure you have been given the ok by your medical provider, and run this at your own pace. Although it is written over 18 weeks, take it as a guide and if you feel a certain week is challenging enough, feel free to repeat this until you are ready to move on to the next week.
If at any time you feel you need a more personalised plan, or extra guidance you can contact me about one on one coaching.
If at any time you experience pain or symptoms out of the ordinary while doing this plan, stop and check in with your health care provider again before commencing.


Rehabilitation

Postpartum

Strong As A Mother - PostPartum Return To Exercise 

Weeks 1 to 6 start the rehabilitation process, connecting back to our body and breath with a focus on our pelvic floor and core

Weeks 1- 6 Connection (home based 2x days per week)

For this next 4 week block, we move into a gym setting and get comfortable in progressing to a wider range of exercises and equipment. 

Week 7-10 Foundations - (gym based)

In this 4 weeks, we are going to bring in some more progressive overload, pushing ourselves further as well as an extra optional day with some low impact circuit training and low intensity cardio

Week 11-14 Re-build (gym based)

A solid base of strength and conditioning exercises that you can take and progress on going forward

Week 15-18 Athleticism (gym based)

Want strong legs that also generate power? Squat, clean and jump your way through this workout that contrasts resistance training with explosive plyometrics.

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Pop & Squat: Explosive Legs

Quick transformations aren't impossible, but they're going to require some serious work. This challenge is for those who are ready to test their limits.

The 10,000 Kettlebell Swing Challenge is a 30-day program that dares you to defy your limits. Crafted by the esteemed coach Dan John, this program has you performing 20 workouts over a span of 4 to 6 weeks. Each session includes 500 kettlebell swings and low volume compound movements, divided into manageable clusters with varying rep schemes.



kettlebells

Challenge

Bridge Program

10,000 Kettlebell Challenge

4 Weeks, 20 Workouts,  10,000 swings

Who knew a workout that only requires a single kettlebell and around 20 minutes could put you through your paces. Equal parts cardio and conditioning, this one will have you sweating and your muscles burning.

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Life has Ups and Downs

Periodised Choas.
This program was designed from Damien's deep set disinterest in hypertrophy and bodybuilding style training. Its not because he doesn't think it works, its because he finds it boring. His ADHD just doesn't allow him to do the same 3x10 for weeks on end.

His solution? A high volume training program with an insane exercise selection, a multitude of training methodologies and a break neck pace. You'll never get bored when running this program because it refuses to stop introducing you to new challenges. 
If you are a person that requires a sense of order, this program isn't for you. While it may appear to be random, this program has been meticulously programmed with a rotating progression model that increases volume over time. You might not be able to see it, but I promise you its there.

bodybuilding

ADHD - Attention Deficit Hypertrophy Disorder

This program has an insane amount of exercise selection and interesting training parameters. The next 4 weeks is likely to be fun and chaotic...but it will keep you guessing.

Wave 1: Welcome to the Choas.

You know what to expect now, so get after it!

Wave 2: Turn up the volume

🔊 Bass DROP! We''re strategically upping the volume for one final go around. Let's go!

Wave 3: Volume Fully Dialed up!

All that is required is one kettlebell and a pull up bar - but be prepared for your entire body to be put through its paces with this high volume KB and bodyweight conditioning challenge.

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Swing it, Press It, Pull It.

Re-Build is a great plan for someone coming back from a bit of a break. Wanting to increase muscle and re comp their body. 
A good 6 week plan that you can use to rebuild some strength before heading into more of a strength/heavy weights programme.
This plans progression is mainly volume based, so the sets or reps increase throughout, as well as you increasing the weight based off an rpe.
There is a focus on glute and shoulder shape rebuilding.
If you cannot commit to 4x days per week, you can choose continual add when adding this to your calendar and aim for 3 days per week if needed, this will extend the plan out to 8 weeks long  while still getting enough weekly volume in to see progress.

volume

aesthetics

Re Build 

Re-Build 

A brutal complex that covers almost every movement pattern you can perform with a barbell. 8 rounds of pure grit and challenge.

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Cosgrove's Evil 8

This female Power Building plan has a good mix of lower rep strength sets on the three main lifts , Squat Bench and deadlift to help bring these numbers up, Combined with high volume accessories for muscle growth.
While this plan covers all your bases, we have added an extra emphasis towards Glutes and Shoulders. 

strength 

powerbuilding 

powHer.png

PowHER - Female Powerbuilding Plan 

Block 1 Week 1- 4

Block 2 Week 5-8

Leave your fate up to a deck of cards. A 20 minute workout that involves a deck of cards and a whole lot of reps.

Other (6)