Intermediate Strength & Physique Development Program

Have you hit a wall running online training programs or attempting to program for yourself? Are you an intermediate lifter looking to maximise strength and physique development?

This program aims to develop both strength AND hypertrophy. The big 3 (squat, bench, deadlift) are trained 'powerlifting style', with a variety of bodybuilding accessory exercises added in to compliment the main lifts - using a powerbuilding approach. The program gives the user the option to select their own accessory exercises, based on preferences, equipment availability and personal weak points.

The program includes 4 x per week strength training sessions, with an additional 1-2x per week bodybuilding GPP sessions.

The program is split into 2 x 6 week development blocks.

• Block 1 aims to develop a base of strength, hypertrophy and work capacity, with training volume and intensity gradually rising throughout.

• Block 2 is slightly higher in average intensity, culminating in a short peaking phase to prepare the user to test their 1 rep maxes (1RM) in the squat, bench press and deadlift at the end.

This program will give you a taste of both strength & hypertrophy style training, so by the end you will have a good idea of which goal you would like to focus on going forward. Think of it as a transition into structured programming, building your base for future training development.

Who is the program for?

• Individuals who have been training for more than 1 year consistently. If you are completely new to training, we would recommend our beginner training program instead (coming soon).

• Those who are looking to maximise strength in the big 3 (squat, bench press, deadlift) with a focus on muscular hypertrophy and physique development.

What is included?

• 1 x 12 week training program

  • Including online training log with additional training resources (1RM & RPE calculators, learning materials, etc)

• 1 x 60+ page eBook on training and nutrition

• Lifetime FREE updates

What equipment is needed for this program?

The program is centred around the barbell squat, bench press and deadlift, so ideally you would have access to a standard Olympic barbell. However, exercises can be substituted, if desired. You would also benefit from having access to some exercises machines, cables, dumbbells and some kind of conditioning apparatus (e.g. treadmill, rower or similar). However, the program can be performed in most public gyms, or adapted for home gyms or limited equipment purposes.

We currently do not offer refunds for our downloadable training programs, under any circumstances.

For help and support, please contact: evidencebasedstrength@gmail.com