App Banners.png

1283005_13017182_11986384-MP.png

Lift Big Eat Big

Phone Screens (3).png

A 14-week base Weightlifting block to build a strong foundation.

Weightlifting

1.png

Block 1 - 10-Week Base

Block 1

8-week base block to reinforce Weightlifting fundamentals.

3-Day Per Week

2.png

Block 2 - 8-Week Strength Cycle (Front Squat)

Block 2 - 8-Week Strength Block (Front Squat)

Complexes for enhanced work capacity and volume.

3.png

Block 3 - 8-Week Complex Cycle

Block 3

4.png

Block 4 - 8-Week Volume Cycle

This is conditioning for Olympic Weightlifters. Forget running or sitting on the bike, Snatch and Clean & Jerk with minimal rest!

Block 5 - 10-Week On The Minute (OTM) Cycle

Block 5 - 9-Week On The Minute (OTM) Cycle

Put all the conditioning and volume to work!

6.png

Block 6 - 8-Week Strength Cycle

Learn the Olympic lifts in a progressive manner. This program incorporates many lifts from the Weightlifting Mastery.

Beginner

11.png

12-Week Beginner Weightlifting Program

Beginner Weightlifting Program

Do this cycle before a competition/weightlifting meet. Cycle 1 will consist of 8 weeks of prep and build-up toward a competition. To get the most out of this cycle, use it after any of the other blocks have been completed.

Comp Cycle.png

Weightlifting Competition Cycle 1 (8 Weeks)

8 Weeks of preparation and build-up towards a weightlifting competition/meet

This program is a 6-week jerk specialization program designed to improve your split jerk in olympic weightlifting. Focus on technique and building strength in the core and upper body is the main focus for this block.

jerk specialization.png

Jerk Specialization Program

Block 6 - Jerk Specialization Program

Designed to build insane strength and size of the power muscles so you can command life and dominate anything thrown your way.

Farm boy strong.png

Farm Boy Strong

Farm Boy Strong Block 1

Farm Boy Strong Block 2

Take part in the world's first history-based strength training program based on Ancient Greek texts!

Strength & Conditioning

Hypertrophy

17.png

Phalanx Method Volume 1: Hoplite Training For The Strength Athlete

Othismos will test your body. Expect to push hundreds and hundreds of pounds on your sleds, expect your lungs to beg for air, expect your nervous system to be so worn down that you’ll sleep like the dead when you finish each training day.

18.png

Phalanx Method Volume 2: Othismos

Expect to push hundreds and hundreds of pounds on your sleds, expect your lungs to beg for air, expect your nervous system to be so worn down that you’ll sleep like the dead when you finish each training day.

Elysium will test your soul. You will train to achieve the body of a Greek hero, with a still-challenging Anabasis, and much higher volume in your lifting to accelerate muscle growth, definition, and muscular endurance.

19.png

Phalanx Method Volume 3: Elysium

You will train to achieve the body of a Greek hero, with a still-challenging Anabasis, and much higher volume in your lifting to accelerate muscle growth, definition, and muscular endurance.

Develop the strength and muscle base before starting a competition training cycle.

Strongman

12.png

12-Week To Beast Off-Season Strongman Program

Strongman Off-Season Training Program

Designed to fill in your weak links and add weight to your main lifts while giving you the pump of legend.

14.png

Pump Dragon Volume 1

The sequel with updated movements, methods and programming.

15.png

Pump Dragon Volume 2: Return Of The Dragon

A groundbreaking program designed to give you the biggest pumps of your life, while simultaneously increasing your strength and decreasing body fat. Volume 3 weaves conditioning throughout the program.

16.png

Pump Dragon Volume 3: Legend Of The Dragon

Volume 3 weaves conditioning throughout the program.

A leg specialization program to bust through muscle growth plateaus and finally throw away those skinny jeans.

Specialization

Tree trunk leg.png

14-Week Tree Trunks Leg Specialization (Full Gym)

Cycle 1 - Strength Focus

Cycle 2 - Supersets/ISOs

Cycle 3 - Partials/Dropsets

14-Week Tree Trunks Leg Specialization (Garage/CrossFit Gym)

12-Week Program for Shocking Size & Strength. Be stubborn as a mule and you will see crazy results.

Mule full gym.png

The Mule - Full Gym Access

The Mule - Full Gym Access Month 1

The Mule - Full Gym Access Month 2

The Mule - Full Gym Access Month 3

Mule garage gym.png

The Mule - Garage Gym

The Mule - Garage Gym Month 1

The Mule - Garage Gym Month 2

The Mule - Garage Gym Month 3

Bare bones.png

Bare Bones

8 Weeks To A Powerful Deadlift. OPTIONAL to add a 4th day of training focusing on pressing. 

Deadlift specialization.png

8-Week Deadlift Specialization

Deadlift Specialization Cycle

You will need a resistance band, and you are good to go. This is a full-body workout plan designed to build strength and lose fat. This is a great beginner-level program but can also be done by any level of athlete if you cannot get your general gym training in.

This is also a great workout for those who travel, have limited equipment, or for the holiday season while you take a break from your normal strength training.

Bodyweight

Bodyweight beginner program.png

Beginner Bodyweight Program

8 Weeks of bodyweight training you can do in the comfort of your own home or while on vacation. You will need very limited equipment. Resistance bands is all you need in order to do this program.  You can use whatever resistance band you can handle for the exercise and feel free to add things like DB's or BBs if you want to make the exercise a bit more challenging.

8 Week Beginner Bodyweight Program

Work capacity, strength, and size. Perfect for the off-season Powerlifter

Powerbuilding

Strength

Powerlifting

strength and size powerbuilding.png

12-Week Powerbuilding Strength & Size

Develop strength, size, and work capacity.

Block 1 - 6-Week Powerbuilding

Block 2 - 6-Week Powerbuilding

Train like a tactical athlete! A mix of strength & conditioning.

Tactical

tactical athlete training program.png

Tactical Athlete Training Program

Tactical Athlete Training Block

A program using ONLY farmers handles to hit farmers walk PBs AND build a huge upper back and traps.

farmers handle.png

Farmers Handle Upper Back Specialization Program

Upper back and traps & farmers walk specialization

Farmers Handle Specialization

strongman cojugate.png

Strongman Conjugate 4-Week Base Program

A repeatable and customizable training cycle for Strongman

This is a glute specialization program that also includes exercises for the whole body (upper and lower). You can substitute exercises, but this program consists of bar work, DB work, BW work, and some band work.

Glutes

Muscle Building

Glute specialization program.png

Glute Specialization Program

This is an 8 week, 4 days a week program. This is a glute specialization program that also includes exercises for the whole body (upper and lower). You can substitute exercises, but this program consists of bar work, DB work, BW work, and some band work.

This is a 4-day-a-week preparatory phase preparing you for upcoming competition and training cycles - this block will be performed before a competition block.

preparatory program weightlifting.png

6-Week Preparatory Phase (4 Day A Week)

6 Week 4 Days a Week Weightlifting Program  - This program will work up to a new 1RM to find a new base for going into the rest of your training blocks

Preparatory Program - 6 Week Peak 

Beginner program with DBs and Machines only