A twelve week strength program
You are not undertrained.
You are unprogrammed.
You go four times a week. You work hard. You are doing a different set of exercises every session because they came from a folder of saved videos, and that is the entire reason nothing is moving.
GROUNDWORK is twelve weeks of actual progression. Every session written out, with the weight and rep target for each one, and a rule that tells you exactly when to add load.
The mechanism
Every program tells you what to lift. This one tells you when to add weight.
It is one rule and it runs the entire twelve weeks. Hit the top of the rep range on every set, and next session you add weight and start again at the bottom. Miss it, and you stay put and try again.
Tap through four real sessions and watch it work.
- Set 112
- Set 210
- Set 39
Hold You did not hit 12 on all three sets. Same weight next session.
Why the last one failed
The problem was never effort.
You already bought a program once. Forty dollars, a PDF, a list of exercises with sets and reps next to them. You ran it for three weeks and quietly stopped, and you assumed that was a discipline problem.
It was not. That document had no answer to the only question that matters after week two: the weight got easy, now what? There was no rule for adding load, no plan for the week you felt flat, and no reason for any of the numbers on the page.
A list of exercises is not a program. A program is a list of exercises plus a progression, plus a plan for fatigue. That is the part you paid for and did not get.
- Every session has a target, not just a movement
- One progression rule, applied to every exercise, for twelve weeks
- Deloads scheduled in weeks 4 and 8 before you stall, not after
- A test week that measures what changed against week 1
Inside the program
This is week 7, exactly as you receive it.
Not a sample, not a teaser page. This is one of the forty-eight sessions, copied straight out of the program.
| # | Exercise | Sets | Reps | Target | Rest |
|---|---|---|---|---|---|
| 1 | Romanian deadlift | 4 | 6–8 | RIR 1 | 3 min |
| 2 | Barbell hip thrust | 4 | 6–10 | RIR 1 | 2 min |
| 3 | Reverse lunge | 3 | 8–10 ea | RIR 1 | 2 min |
| 4 | Lying leg curl | 3 | 10–12 | RIR 0last | 90 s |
| 5 | 45° back extension | 3 | 12–15 | RIR 1 | 90 s |
| 6 | Seated calf raise | 4 | 15–20 | RIR 1 | 60 s |
RDL at 6 to 8. The weight is heavy enough now that grip fails before your hamstrings do. Use straps. Straps are not cheating, they are the reason you can train the muscle you are actually trying to train.
Hip thrust. This should be your fastest climbing lift in the program. It is normal to add weight almost every session here while the squat crawls.
The shape of it
Three blocks. One of them is rest.
Weeks 4 and 8 are deliberately light. They are not optional and they are not a bonus week off. They are the reason blocks two and three keep working.
| Block | Weeks | What it does | Reps |
|---|---|---|---|
| Foundation | 1–4 | Sets your working weights and cleans up technique | 8–12 |
| Build | 5–8 | Adds load. Most of your visible change happens here | 6–10 |
| Express | 9–12 | Heaviest work of the program, high rep accessories | 5–8 |
| Test week | 12 | Retest the four lifts you started with and read the difference | 1 × 8 |
What you get
Five documents. No upsell after.
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01
Start Here
How to run it, how hard each set should feel, the progression rule, rest times, the warm up, and what to do when you miss a week.
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02
Block One · Weeks 1–4
Four sessions written out with sets, reps, effort targets, rest, and coaching notes on every main lift. Deload week included.
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03
Block Two · Weeks 5–8
Rep ranges drop, load goes up, exercises rotate. Includes the expected strength benchmarks so you can tell if you are on track.
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04
Block Three · Weeks 9–12
The heaviest work of the program, and the test week protocol that closes the loop against your week 1 numbers.
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05
Exercise Library
Every lift in the program with form cues and two substitutions each, for when a machine is taken or something hurts.
Read this before you buy
Who this is not for.
If you have been training for less than six months, this is the wrong purchase. You do not need periodization yet, you need consistency and a barbell. Come back in the spring.
If you can only train twice a week, do not buy this. It is built as a four day split and cutting it in half breaks the structure.
If you train at home with dumbbells and a bench, you will be substituting on almost every lift, and you deserve a program written for what you actually own.
And if you want a program that promises a specific body in twelve weeks, this one does not do that. It promises that you will lift more in week 12 than you did in week 1, and it shows you exactly how it plans to get there.
Before you ask
The four questions everybody sends me.
Is this just a PDF?
Yes. It is five documents you download and keep, and you can read one of the sessions in full further up this page before you spend anything. What separates it from the last one you bought is the progression rule and the block structure, not the file format. A well written PDF you actually follow beats an app you open twice.
What if I do not know my starting weights?
Week 1 is built for exactly that. The first session of each block is a find your weight session, and the Start Here document walks through how to pick a starting load and how to correct it if you guess wrong. Expect the first week to feel like trial and error. That only happens once.
Can I run it twice?
That is the intended use. The structure is designed to be repeated with your new numbers as the starting point. Most people do not need a new program every twelve weeks, they need the same one, heavier. Running it a second time is where the largest strength changes usually show up.
Do I need to do the deload weeks?
Yes, and this is the single most ignored instruction in the program. Everyone who skips weeks 4 and 8 stalls somewhere around week 7 or 10 and cannot work out why. The light weeks are what let the hard weeks keep producing. Two easy weeks out of twelve is a fair trade.
Twelve weeks, one payment
Stop guessing what to lift on Thursday.
- 48 sessions written out in full
- 5 documents, instant download
- 30 day refund, no questions asked