Foundations of Strength and Hypertrophy

A 12-week resistance training block for people who want a solid, evidence-based base.

Level: New lifter - Beginner
Duration: 12 weeks
Frequency: 3×/week

Twelve weeks of structured strength work built around compound patterns. specially designed to maximize neurological adaptations, techinque and familiarity with resistance training exercises. With easy to follow instructions for new lifters and instructions.

Evidence base

Progression model follows current dose-response evidence for volume and proximity to failure in resistance training.

See the papers