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Most lifters train hard but never progress systematically.

Structured Training.Measurable Results.

If you've been training for a year or more and desire unmatched strength gains, SETS delivers evidence-based, periodised programmes with built-in tracking tools; every session has a purpose. Explore all available systems here.

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RJ Kennedy — Founder of SETS Coaching
The Method & The Person Behind It

Train for strength.
The physique follows.

RIR-based loading, structured periodisation, and progressive overload are not optional extras; they are at the foundation of our approach.

SETS Coaching was founded by RJ Kennedy, holding a degree in Sport & Exercise Science, specialising in the principles of strength training, measurable & reliable methodologies, and sustainable long-term athletic development. The programmes exist to provide lifters a holistic & comprehensive, trackable pathway aligned with a systematic structure that proves progress at every stage, all while being supported by scientific research.

Progress Over Perfection
Evidence-Based Coaching
Structured Periodisation
Long-Term Development
Credentials
Sport & Exercise Science BSc (Hons)
CIMSPA Endorsed Level 2 & 3 Personal Training
Specialisation in Powerlifting Methodology & Strength Development
SETS Programmes

Intermediate → Advanced → Powerlifting

Built for lifters who are serious about strength. Each tier is differentiated by athlete capability and programming sophistication; not programme length alone.

Intermediate Programmes
For lifters with 1–2 years of training or returning to the gym. Transform guesswork into measurable progress with proven systems.
Who This Tier Is For:
1–2 years of consistent training or returning after a break.
Comfortable with barbell squat, bench press, and deadlift.
Individuals available to train 3–5 days per week consistently.
Desire measurable progression with a systematic structure.
8 Weeks · 3 Days/Week · Intermediate
Rebuild System
A structured return to training for lifters who have taken time off. Focused on restoring movement quality, rebuilding strength, and re-establishing consistency through controlled progression and joint-conscious programming.

Designed as the entry point into structured strength training within SETS.
Joint-Friendly Resistance Training 2 Training Blocks RIR Guided Rebuilding Conditioning Capacity
£19.99 £29.99
or £2.49/week
Available Now
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12 Weeks · 4 Days/Week · Intermediate
Progressive Strength System
A phased upper/lower programme progressing through preparatory, hypertrophy, and strength blocks. Four days per week for the lifter who wants structure without a five-day commitment.
Progressive Resistance Training 3 Training Blocks RIR Guided Technique Development Focused
Coming Soon
16 Weeks · 5 Days/Week · Intermediate
Power-Building System
Four structured blocks built around full body training; cardiovascular and resistance training combined every session. Intensity is guided by Reps in Reserve (RIR), so every session has a measurable effort target, not just sets and repetitions.
Power-Building 4 Training Blocks RIR Guided Progress Tracker
Coming Soon
Advanced Programmes
For lifters with 3–5 years of training hitting their first plateau. Data-driven block periodisation, %1RM loading, and autoregulation break through stagnation.
Who This Tier Is For
3–5 years of consistent training
Solid SBD technique under high fatigue
Experiencing first major strength plateau
Can train 4–5 days/week at high intensity
Comfortable with RPE/RIR self-regulation
Want block periodisation and %1RM tracking
🔒
Advanced Tier — Coming Soon
20, 24, and 28-week programmes with block periodisation, %1RM trend graphs, and full autoregulation. Priced £59.99–£84.99.
Powerlifting Programmes
For lifters with 5+ years of training, competition interest, or serious PB pursuit. Full periodisation, velocity tracking, attempt selection preparation, and mock meet structure.
Who This Tier Is For
5+ years of consistent, structured training
Competition interest or serious PB goals
Elite SBD technique — can self-coach form
5–6 days/week training capacity
Experience with meet prep or wants it
Wants attempt selection + peak week protocol
🔒
Powerlifting Tier — Coming in 2026
32, 36, and 40-week programmes with full periodisation, velocity tracking templates, attempt selection worksheets, and IPF-format mock meet scoring. Priced £89.99–£119.99.

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Ready for structured, measurable progress?

Start with the comprehensive sixteen weeks of structured, periodised training; built to produce strength gains you can measure.

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Questions?
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Whether you want to know which programme suits you, have a training question, or want to enquire about personal coaching; we are here to help!

Location
United Kingdom
Response Hours
Mon – Fri: 9AM – 5PM
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Questions, feedback, or enquiries—we reply within 24 hours.