This course is for those who want to learn the big 4 compound movements; Deadlift, Bench Press, Squat, Overhead Press. This course will take you through the technique you need to lift the barbell with the most efficient way to avoid injuries and build a solid fundation.


This programme is great for beginners who just finished my Lift-Off course and want to progress for the more complicated, free weight exercises.
This programme runs for 9 weeks, by cycling 2 workouts a week. However, you can run it 3 or 4 times a week if you are more experienced, simply alternate the workouts as this plan can be used by advanced lifters as well.

This routine uses tempo training. By manipulating the time under tension during the exercise you can have a better understanding of the movement and a better mind-muscle connection. 

I use these techniques with my advanced athletes who need correction on curtain lifts or need to build more strength and muscle at a curtain range of motions.

You’ll find a progressive, 3 phase cycle in this plan, each one is more challenging than the previous one, increasing your strength of the main lifts.


I'll guide you through every exercise, just like I do with my clients in person.

The programme is getting harder every week and it's automatically updating your numbers as the weeks go on.
  • Learn How to Deadlift, Squat, Bench and Overhead Press Properly
  • Use Tempo Training to Bulletproof Your Technique
  • Avoid Injuries With Mobility Work
  • Build Strength and Muscle