This programme is for those who have been lifting weights for at least 2 years and have a strong base on the main compound movements but got stuck progressing on them.


The routine runs 3 times a week, training the full body each workout. This is the most effective way to bring up full-body strength without getting injured due to lack of recovery.
If you’ve been training 4-5 times a week before and using body-part splits, this can feel very different or even not enough at the first sight, but trust me, you’ll see great results from this training programme. Actually, you don’t have to trust me, there are many studies suggesting that high-frequency training is more effective in well-trained individuals than low frequency. 
If you think about it. What is better? Training chest once a week, 2 times a week or 3 times a week? You need about 48-72 hours to recover from training, so why would you wait a full week until you train that muscle group again? You can hit that muscle every second day and get the most out of your muscle and strength growth. Because this programme is not just focusing on the big lifts, I designed this plan to build muscle and prevent injuries at the same time. 
Of course, the more muscles working together the harder it is to recover from the workouts so make sure you follow the protocol to avoid burning out. The workouts can also be longer than an hour, but I usually finish them in 90 minutes, including the warmup. 


This is a 10-week training programme, working out 3 times a week, using full-body routine, based on linear progression to bring up numbers on the main compound movements.
This programme guarantees strength improvements on Deadlift, Bench Press, Squat and Overhead Press. It calculates your working weights on each lift based on your 1 Repetition Maximum numbers.
To avoid injuries, the programme calls for mobility drills in-between sets. This saves time and keeps the stabiliser muscles healthy. 
  • Break through your Plateaus 
  • Increase your Strength on the Big Lifts
  • Avoid injuries  and Save Time with mobility drills between sets
  • Get Stronger Or Get Your Money Back

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