The Strength I Template is designed for individuals who meet the following criteria:
- Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been consistently training with barbells. Don’t worry, this template will still be available for you when you’re ready.
- Trainees who want to focus on increasing strength in the powerlifts, e.g. the squat, bench press, and deadlift. While we expect most to see increases in muscle size while they get stronger, this is not a template focused bodybuilding. Rather, this serves as a strength-focused template designed to elicit maximal improvements in the squat, bench press, and deadlift. This is our preferred template to run in preparation for your first powerlifting meet. With that being said, if you’re trying to lose a significant amount of weight and do not have a powerlifting meet coming up, we’d recommend running the Powerbuilding I template instead.
This is a 13-week strength and conditioning program that includes 5 workouts per week broken up as follows:
- 3 strength-focused workouts
- 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).
The workout days aren’t set in stone, but we recommend the following training week:
- Monday – Day 1 lifting
- Tuesday – Off
- Wednesday- Day 3 lifting
- Thursday – GPP Day 1
- Friday – Day 5 lifting
- Saturday- GPP Day 2
- Sunday – Off
It is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
Equipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
Additionally, we program some “overload” elements for strength development where we give trainees the option to use things like mini-bands, chains, and the Slingshot. None of these are necessary however, and we provide alternatives for template users.
After the Strength I Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could move to one of our other strength-focused templates , e.g. the Powerlifting II or Strengthlifting II templates. Conversely, you could shift focus to hypertrophy (e.g. Hypertrophy I), endurance (e.g. Titan or Endurance), or blend powerlifting and bodybuilding together using the Powerbuilding I template.
We recommend either continuing on the strength track with the Powerlifting II or Strengthlifting II Templates or switching to the hypertrophy or endurance tracks by using the Hypertrophy I, Titan, or Endurance templates, respectively.
tracks by using the Hypertrophy I, Hypertrophy II , Titan, or Endurance templates.