Power-Building System
Four structured blocks built around full body training, with 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.
Founding member pricing available for the first 50 buyers.
16
Weeks
4
Training Blocks
5
Days / Week
£2.19
Per Week
Why Should You Choose This Programme?
Most intermediate lifters already have the consistency. The problem is within the training itself; sessions without a clear purpose or structure create a lack of significant and measurable progress. This programme solves that. Every session across 16 weeks has a defined structure with RIR targets that tell you exactly how hard to push on every exercise. Four phases build on each other logically, and the built-in tracking tools make progress visible in numbers.
What Will You Achieve In 16 Weeks?
By the end of the 16-week programme, you will have achieved measurable strength gains across the squat, bench press, and deadlift, developed a stronger understanding of intensity through RIR logs, experienced a structured peak phase, and established a solid base of conditioning, lean muscle, and strength adaptations for continued progression.
- Strength & Technique Measurable progressions for squat, bench press, and deadlift tracked week by week across all four phases, with an estimated strength increase of 5–10% across the programme.
- Conditioning & Muscle Hypertrophy Every session includes a cardiovascular block and a resistance training block, building a more complete physical base across the full 16 weeks.
- Intensity Awareness RIR logs for every week and session help you track how hard you actually trained, not just whether you completed the work.
- Peaking Experience A structured peak in Weeks 13 to 16 primes your strength after a deliberate deload, preparing you to test new standards confidently.
- Training Spreadsheet Every session is built out across all four blocks with exercise names, sets, reps, rest periods, cardiovascular targets, and RIR intensity guidance.
- Full Session Structure Each of the five weekly sessions includes warm-up sets, cardiovascular work, and a full resistance training session aligned to the objective of that phase.
- Session Adherence Tracker Log each session against your five planned sessions per week and see your adherence percentage update automatically across the cycle.
- Per Session Progress Tracker Track cardiovascular RPE, top set load, top set reps, and RIR on each session for a complete performance record across all 16 weeks.
- Warm-up, Mobility, & Cool-down Routines Dedicated routines support longevity, movement quality, and injury-risk reduction before and after each training day.
- Reps In Reserve (RIR) Intensity Guidance Train to a defined effort target every session instead of guessing load. RIR targets tighten progressively as the programme builds toward the strength and peak phases.
- Comprehensive Guide Document The supporting guide covers PAR-Q self-assessment, exercise glossary, phase structure, overload and adherence, RPE/RIR explanations, progress tracking guidance, and FAQs.
Weeks 1 to 4
Preparatory Phase
2–4 sets, 10–20 reps, RIR 3–4 per exercise. Higher rep ranges and conservative effort targets establish baseline movement quality and prepare your body for increasing load.
Weeks 5 to 8
Hypertrophy Phase
2–4 sets, 6–15 reps, RIR 3–5 per exercise. Volume increases, repetitions tighten, and pause variations are introduced on key lifts to build muscle that later supports strength output.
Weeks 9 to 12
Strength Phase
2–8 sets, 5–12 reps, RIR 1–4 per exercise. Accessory volume reduces while intensity on key lifts rises, converting earlier adaptation into stronger output.
Weeks 13 to 16
Deload & Peak Phase
2–4 sets, 3–10 reps, RIR 1–5 per exercise. Volume pulls back, fatigue clears, and the cycle finishes with a calculated peak for strong, confident maximum efforts.
What makes this intermediate, not beginner: Reps in Reserve (RIR) loading requires you to understand effort levels; this is a skill, so beginners cannot reliably self-assess. Each phase builds on the last, meaning solid technique on the compound lifts is your entry requirement, not the end goal.
Ready To Start?
Secure founding member pricing on the Power-Building System while the first 50 buyer offer remains available.
After This Programme
Advanced Power-Building System (20 weeks)