Ready to level up? This 4-week intermediate strength training program is designed to push your limits, build serious muscle, and increase your overall strength and endurance. You’ve got the basics down—now it’s time to get stronger, move with purpose, and train with intention.

Each week is structured with progressive overload in mind, targeting all major muscle groups through compound lifts, accessory movements, and functional training elements. Expect a mix of barbell, dumbbell, and bodyweight work to challenge your muscles and boost performance.

Whether you're coming off a beginner program or looking to reignite your progress, this plan will deliver results—if you show up and give it everything you've got. Let’s get to work.

Strong looks good on you.

Over the next 8 weeks, you’ll follow a structured, progressive program built to increase strength, sculpt lean muscle, and elevate your performance. Designed for lifters who already know their way around the gym, this program pushes you beyond the basics and into serious results.

Each phase is intentionally crafted to challenge your body through progressive overload, intelligent recovery, and a balanced training split. You’ll cycle through heavy lifts, tempo work, accessory movements, and conditioning to keep your body adapting and your progress steady.

Whether your goal is to lift heavier, look more defined, or simply feel powerful, this program gives you the blueprint—your job is to commit, stay consistent, and own your transformation.

Let’s build something strong.

Twelve weeks. One goal: get undeniably strong.

This program is built for lifters who are ready to commit, push past plateaus, and see what happens when discipline meets smart programming. Over the next three months, you’ll cycle through three focused phases—each one designed to challenge your body, build lean muscle, and develop real, functional strength.

Expect progressive overload, targeted hypertrophy work, and strategic intensity. We’ll hit every major muscle group with purpose, combining compound lifts, accessory exercises, and conditioning to create a balanced, powerful physique. This isn’t just about lifting heavier—it’s about moving better, training smarter, and showing up harder.

You're not starting over. You're leveling up.