I01 Training Terminology
Sets, repetitions, RPE, repetitions in reserve, tempo, volume, intensity, frequency, exercise selection, substitutions, and training splits.
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PROGRAMMING WITH A PURPOSE.
Purposeful training resources built around exercise selection, progression, substitutions, performance, and the equipment you actually have.
Lift Heavy. Live Strong.
Resource Library
PURPOSEFUL EDUCATION FOR REAL PROGRESS.
Five Educational Guides
Strength education you can apply the next time you train.
I01 
I02 Understanding Progression
How coaches progress training through load, repetitions, technique, range of motion, tempo, sets, frequency, fatigue management, bands, and chains.
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I03 Building a Training Split
Organize training days, movement patterns, weekly volume, frequency, and recovery into a repeatable split.
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I04 Exercise Selection & Substitutions
Select and substitute exercises according to goals, equipment, anatomy, skill, comfort, and training intent.
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I05 Managing Fatigue & Recovery
Recognize fatigue, manage training stress, support recovery, and adjust before performance begins to deteriorate.
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W01 2-Day Foundation
Full Body A and Full Body B. A fillable two-day week for training that has to fit around everything else.
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W02 3-Day Foundation
Full Body A, B and C. Three sessions a week, each covering the whole body with a different emphasis.
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W03 4-Day Foundation
Upper A, Lower A, Upper B and Lower B. The classic four-day split, with three emphasis variations.
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W04 5-Day Foundation
Push, Pull, Hamstrings & Lower, Arms, and Accessories & Performance, with three emphasis variations.
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W05 6-Day Foundation
Push A, Pull A, Legs A, Push B, Pull B and Legs B, with three emphasis variations.
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W07 Pyramid Build
Strength-leaning hypertrophy: ascending load across working sets before the accessory work.
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W08 Heavy + Pump
Heavy main lifts with a pump finish, so each session carries both qualities.
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W09 Aesthetic Focus
Shape and detail emphasis, with the accessory work carrying more of the weekly volume.
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W10 Lower-Body Priority
Posterior-chain and glute emphasis, with the lower-body work placed where you are freshest.
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W11 Upper Aesthetic
Arms and delts carry the emphasis, with an additional lower-body session to keep the week balanced.
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W12 Back Width
Upper-body width and posture emphasis, built around pulling volume and scapular control.
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W13 Balanced
A second lower-body day alongside additional upper-body width work, spread evenly across the week.
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W14 Legs + Glutes
Three lower-body training days, with the upper-body work kept to what supports them.
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W15 Aesthetic Weak Spot
Choose an upper-body priority and run the week around it, with the rest held at maintenance.
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I06 Travel Strength: The Hotel Gym Playbook
Build productive strength sessions around hotel gyms, limited equipment, short schedules, and practical substitutions.
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W06 Travel Foundation
A flexible hotel-gym and limited-equipment training option built to keep the work moving while you are away.
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THE FEEDBACK LOOP
I hear and I forget. I see and I remember. I do and I understand.
A training system should not be followed blindly. It should be heard, seen, practiced, evaluated, and refined based on how you respond.
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Hear
Listen to the principles and reasoning.
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See
Observe exercises, techniques, and examples.
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Do
Put the training plan into practice consistently.
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Understand
Evaluate performance, progress, recovery, and response.
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Adapt
Adjust exercise selection, volume, intensity, and frequency.
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Build
Develop strength, control, resilience, and capacity.
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Repeat
Reassess, learn, and continue refining.
PA Strength
Ready for the Full System?
STRENGTH PROGRAMMING WORKS BEST WHEN THE PLAN HAS A PURPOSE.
