Intermediate Strength – 12 Week Program

Stalled on your lifts? This 12-week program uses an upper/lower split and weekly periodization to break plateaus and push your numbers up.

What's inside

• 4 workouts per week, 60–75 minutes each
• Heavy, moderate and volume days to drive steady progress
• Percentage-based loading built around your 1-rep max
• Accessory work to fix weak points
• Planned deload weeks for recovery
• Printable weekly tracking sheets

Who it's for

Lifters with 6 months to 2 years of consistent training who have outgrown beginner programs.

Instant digital download (PDF).