24-WEEK

STRENGTH PROGRAM
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INTRODUCTION
This 24-Week Program Consists of 6x 4-Week
Phases.

Training Split: 3-Day Split

1. Squat + Deadlift + Single-Leg

2. Upper Push + Upper Pull
3. Power + Olympic

Phase 1: Familiarization
Phase 2: Accumulation
Phase 3: Intensification 1
Phase 4: Intensification 2 (Exercises Change)
Phase 5: Realization 1 (Exercises Change)
Phase 6: Realization 2
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NOTES
Key:

• BB = Barbell
• DB = Dumbbell
• MB = Medicine Ball
• CMJ = Countermovement Jump
• MI = Max Intent

If time and energy allows, feel free to add in

additional isolation work. For example, biceps,
triceps and core work.

Look at the table on the next slide for

recommended core exercises.
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CORE WORK
EXERCISE SETS/REPS NOTES
Ab Roll-Out 3x3-10 Increase the intensity by slowing the movement down or pausing at the bottom
GHD Back Extension / Dorsal Raise 3x10-20 Increase the intensity by adding weight
Shins / Toes to Bar 3x5-10 Increase the intensity by slowing the movement down
Hanging Knee Raise 3x10-20 Increase the intensity by slowing the movement down
Supine Leg Raise 3x10-20 Increase the intensity by slowing the movement down
Torture Twists 3x5 ES Increase the intensity by slowing the movement down and/or adding weight
Russian Twist 3x10-20 ES Increase the intensity by slowing the movement down and/or adding weight
Sit-Up / V-Sit-Up 3x10-20 Increase the intensity by slowing the movement down and/or adding weight
DB Woodchop / Band or Cable
3x10 ES Increase the intensity by increasing the DB weight or band tension
Rotation
DB Side Bend 3x10 ES Increase the Intensity by adding weight and/or slowing the movement down
Dragon Flags 3x5-10 Increase the intensity by slowing the movement down
Pallof Press 3x5-10 ES Increase the intensity by increasing band tension or slowing the movement down
Front Plank or Push-Ups 3x30-90 Secs Increase the intensity by engaging your muscles harder
Side Plank 3x30-90 Secs Increase the intensity by engaging your muscles harder
Copenhagen Plank 3x5-10 ES Increase the intensity by slowing the movement down
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PHASE 1: FAMILIARIZATION
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x8 5 1 3x8 5 1 3x1 + 3x1 MI
2 3x8 6 2 3x8 6 VERTICAL CMJ 2 3x1 + 3x1 MI
BB BACK BB BENCH
+ HORIZONTAL
SQUAT 3 3x8 7 PRESS 3 3x8 7 3 3x1 + 3x1 MI
CMJ
4 3x8 8 4 3x8 8 4 3x1 + 3x1 MI
1 3x6 5 1 3x8 5 1 4x4 5
2 3x6 6 BB BENT- 2 3x8 6 BB PUSH 2 4x4 6
BB DEADLIFT
3 3x6 7 OVER ROW 3 3x8 7 PRESS 3 4x4 7
4 3x6 8 4 3x8 8 4 4x4 8
1 3x6 ES 5 1 3x8 5 1 4x3 5
DB LATERAL 2 3x6 ES 6 BB STRICT 2 3x8 6 BB SNATCH 2 4x3 6
LUNGE 3 3x6 ES 7 PRESS 3 3x8 7 HIGH PULL 3 4x3 7
4 3x6 ES 8 4 3x8 8 4 4x3 8
1 3x10 ES 5 1 3x8 5 1 4x5 5
DB SINGLE- 2 3x10 ES 6 CLEAN GRIP 2 3x8 6 BB MUSCLE 2 4x5 6
LEG CALF BB UPRIGHT CLEAN &
RAISE 3 3x10 ES 7 ROW 3 3x8 7 PRESS 3 4x5 7
4 3x10 ES 8 4 3x8 8 4 4x5 8
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PHASE 2: ACCUMULATION
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x10 7 1 4x10 7 1 3x3 + 3x3 MI
2 4x10 8 2 4x10 8 VERTICAL CMJ 2 3x3 + 3x3 MI
BB BACK BB BENCH
+ HORIZONTAL
SQUAT 3 4x10 9 PRESS 3 4x10 9 3 3x3 + 3x3 MI
CMJ
4 4x10 10 4 4x10 10 4 3x3 + 3x3 MI
1 4x8 7 1 4x10 7 1 4x6 7
2 4x8 8 BB BENT- 2 4x10 8 BB PUSH 2 4x6 8
BB DEADLIFT
3 4x8 9 OVER ROW 3 4x10 9 PRESS 3 4x6 9
4 4x8 10 4 4x10 10 4 4x6 10
1 3x10 ES 7 1 4x10 7 1 4x5 7
DB LATERAL 2 3x10 ES 8 BB STRICT 2 4x10 8 BB SNATCH 2 4x5 8
LUNGE 3 3x10 ES 9 PRESS 3 4x10 9 HIGH PULL 3 4x5 9
4 3x10 ES 10 4 4x10 10 4 4x5 10
1 3x15 ES 7 1 4x10 7 1 4x8 7
DB SINGLE- 2 3x15 ES 8 CLEAN GRIP 2 4x10 8 BB MUSCLE 2 4x8 8
LEG CALF BB UPRIGHT CLEAN &
RAISE 3 3x15 ES 9 ROW 3 4x10 9 PRESS 3 4x8 9
4 3x15 ES 10 4 4x10 10 4 4x8 10
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PHASE 3: INTENSIFICATION 1
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x6 8 1 3x6 8 1 3x2 + 3x2 MI
2 3x5 9 2 3x5 9 VERTICAL CMJ 2 3x2 + 3x2 MI
BB BACK BB BENCH
+ HORIZONTAL
SQUAT 3 3x4 9 PRESS 3 3x4 9 3 3x2 + 3x2 MI
CMJ
4 3x3 10 4 3x3 10 4 3x2 + 3x2 MI
1 3x6 8 1 5x6 8 1 4x3 8
2 3x5 9 BB BENT- 2 5x5 9 BB PUSH 2 4x3 9
BB DEADLIFT
3 3x4 9 OVER ROW 3 5x4 9 PRESS 3 4x2 9
4 3x3 10 4 5x3 10 4 4x1 10
1 3x6 ES 8 1 3x6 8 1 4x3 8
DB LATERAL 2 3x5 ES 9 BB STRICT 2 3x5 9 BB SNATCH 2 4x3 9
LUNGE 3 3x4 ES 9 PRESS 3 3x4 9 HIGH PULL 3 4x2 9
4 3x3 ES 10 4 3x3 10 4 4x1 10
1 3x8 ES 8 1 5x6 8 1 4x4 7
DB SINGLE- 2 3x8 ES 9 CLEAN GRIP 2 5x5 9 BB MUSCLE 2 4x3 8
LEG CALF BB UPRIGHT CLEAN &
RAISE 3 3x8 ES 9 ROW 3 5x4 9 PRESS 3 4x3 9
4 3x8 ES 10 4 5x3 10 4 4x2 10
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PHASE 4: INTENSIFICATION 2
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x3 8 1 3x3 8 1 3x10 + 3x4 ES MI
2 3x3 9 2 3x3 9 POGO JUMP + 2 3x10 + 3x4 ES MI
BB FRONT BB FLOOR
LINEAR
SQUAT 3 3x2 9 PRESS 3 3x2 9 3 3x10 + 3x4 ES MI
BOUND
4 3x2 10 4 3x2 10 4 3x10 + 3x4 ES MI
1 3x3 8 1 5x5 8 1 4x3 8
HEX BAR 2 3x3 9 BB PENDLAY 2 5x4 9 BB HANG 2 4x3 9
DEADLIFT 3 3x2 9 ROW 3 5x3 9 POWER CLEAN 3 4x2 9
4 3x2 10 4 5x2 10 4 4x1 10
1 4x10 8 1 3x5 8 1 4x3 8
2 4x10 9 2 3x4 9 BB JERK: 2 4x3 9
BB PUSH
KB SWING POWER OR
3 4x10 9 PRESS 3 3x3 9 3 4x2 9
SPLIT JERK
4 4x10 10 4 3x2 10 4 4x1 10
1 3x6 ES 8 1 4x4 8 1 4x3 8
DB SINGLE- 2 3x6 ES 9 BB SNATCH 2 4x3 9 2 4x3 9
BB MUSCLE
LEG CALF HANG HIGH
3 3x6 ES 9 3 4x2 9 SNATCH 3 4x2 9
RAISE PULL
4 3x6 ES 10 4 4x1 10 4 4x1 10
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PHASE 5: REALIZATION 1
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x3+3 10 1 3x4+3 10 1 3x10 + 3x4 ES MI
BB FRONT 2 3x3+3 9 BB FLOOR 2 3x4+3 9 POGO JUMP + 2 3x10 + 3x4 ES MI
SQUAT + PRESS + MB LINEAR
VERTICAL CMJ 3 3x2+2 8 CHEST THROW 3 3x3+2 8 BOUND 3 3x10 + 3x4 ES MI
4 3x2+2 8 4 3x3+2 8 4 3x10 + 3x4 ES MI
1 3x5 7 1 3x8 ES 8 1 4x3 8
2 3x5 7 2 3x8 ES 8 BB HANG 2 4x3 9
HEX BAR DB SINGLE-
POWER
JUMP 3 3x4 6 ARM ROW 3 3x8 ES 8 3 4x2 8
SNATCH
4 3x4 6 4 3x8 ES 7 4 4x1 7
1 4x8 10 1 3x6 ES 8 1 4x3 8
2 4x8 9 DB SINGLE- 2 3x6 ES 8 BB JERK: 2 4x3 9
KB SWING ARM PUSH POWER OR
3 4x8 8 PRESS 3 3x6 ES 8 SPLIT JERK 3 4x2 8
4 4x8 8 4 3x6 ES 7 4 4x1 7
1 3x5 ES 9 1 3x8 ES 8 1 3x5 ES 8
DB SINGLE- 2 3x5 ES 9 DB SINGLE- 2 3x8 ES 8 2 3x5 ES 9
DB SINGLE-
LEG CALF ARM UPRIGHT
3 3x5 ES 9 3 3x8 ES 8 ARM SNATCH 3 3x5 ES 8
RAISE ROW
4 3x5 ES 9 4 3x8 ES 7 4 3x5 ES 7
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PHASE 6: REALIZATION 2
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x2+2 8 1 3x2+1 8 1 3x8 + 3x3 ES MI
BB FRONT 2 3x2+2 8 BB FLOOR 2 3x2+3 8 POGO JUMP + 2 3x8 + 3x3 ES MI
SQUAT + PRESS + MB LINEAR
DROP JUMP 3 3x1+1 7 CHEST THROW 3 3x1+1 7 BOUND 3 3x6 + 3x2 ES MI
4 3x1+1 6 4 3x1+1 6 4 3x6 + 3x2 ES MI
1 3x3+2 7 1 3x6 ES 8 1 5x1 7
HEX BAR
2 3x3+2 7 2 3x6 ES 7 BB HANG 2 5x1 7
JUMP + DB SINGLE-
POWER
HORIZTONAL 3 4x2+1 6 ARM ROW 3 3x6 ES 6 3 6x1 6
SNATCH
CMJ
4 4x2+1 6 4 3x6 ES 6 4 6x1 6
1 4x6 8 1 3x4 ES 8 1 5x1 7
2 4x6 8 DB SINGLE- 2 3x4 ES 7 BB JERK: 2 5x1 7
KB SWING ARM PUSH POWER OR
3 4x6 7 PRESS 3 3x3 ES 6 SPLIT JERK 3 6x1 6
4 4x6 6 4 3x3 ES 6 4 6x1 6
1 3x4 ES 8 1 3x6 ES 8 1 3x3 ES 7
DB SINGLE- 2 3x4 ES 8 DB SINGLE- 2 3x6 ES 7 2 3x3 ES 7
DB SINGLE-
LEG CALF ARM UPRIGHT
3 3x4 ES 8 3 3x6 ES 6 ARM SNATCH 3 3x2 ES 6
RAISE ROW
4 3x4 ES 8 4 3x6 ES 6 4 3x2 ES 6
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