I decided to make this easy to follow strength program for the client who likes to train with intention and a plan. This is an 8 week strength training program that is based off of strength & conditioning protocols. This program follows a progressive overload style meaning that each week builds on the previous one.

This program will follow 2 phases. Each phase is 4 weeks long. You will complete the same exercises the first 4 weeks. The volume (sets x reps) will change. During phase 2, the exercises will become more difficult but we are still focusing on the same movement patterns and still progressing each week. When aiming to gain strength and muscular endurance you want to give your body time to adapt. Following the same movement patterns for 4 week blocks will give you the best results in comparison to changing the exercises every week. To optimize strength, the best method is to follow progressive overload.