If You Want to Get Strong, Start Here.
Add weight to the bar. Recover. Repeat for years.
Choose Your Level
Beginner
You have not run a structured barbell program. You need clarity, simple rules, and a plan you can repeat.
Start as a BeginnerNovice
You can recover between sessions and add weight to the bar frequently. Your main job is to progress session to session without getting sloppy.
Run a Novice PlanIntermediate
You can't add weight every workout anymore. You need weekly structure, fatigue management, and smart exercise selection.
Train as an IntermediateAdvanced
Progress is slower and earned through longer training blocks, tighter decisions, and better execution.
Advanced TrainingThe Foundation
Every strong lifter is built on the same principles:
drives adaptation.
do most of the work.
determines progress.
must be managed.
compounds for years.
You do not need complexity.
You need structure.
The Big Lifts
Most strength is built with four lifts. Master these, train them with intent, and add weight over time.
Tools
Remove guesswork from your training.
Training should be demanding. It should not be confusing.
Proof of Work
Everything here is tested under the bar.
If you want to see how the principles look in practice:
View the Training Log