Start where you are. Progress from there.

Beginner, intermediate, and advanced do not describe your worth. They describe how much training stress and complexity you currently need to improve.

01Foundation Entry + 4 workouts / program week

Beginner path

I’ve never lifted—or I need a clean restart.

Learn the movements and build the habit

No experience or equipment assumptions
You can start with bodyweight, an object, or an empty bar
No one-rep max required

You start with weights you can already handle with solid form, and you move up only after you complete the work as written. Nothing is guessed. In Academy terms: beginners progress through the Foundation ladder, and a clean 3- or 5-rep test sets a conservative Academy Training Max.

Contact Coach Kirtus

024 workouts / program week

Intermediate path

I’ve lifted before and need a dependable system.

More lift-specific work and recovery

Consistent training history and dependable technique
Able to recover from four planned training exposures
Needs progression that responds honestly to missed targets

For lifters with dependable technique who can recover from four exposures. Missed targets repeat at the same program position.

Contact Coach Kirtus

034 workouts / program week

Advanced path

I’m experienced and need greater precision.

Heavy primary work and planned volume

Established strength and technical command
Recovery supports heavier primary work and planned volume
Needs precision more than exercise variety

For trained lifters whose technique and recovery support heavier specialization. The structure stays measurable; advancement is still earned.

Contact Coach Kirtus

Choose your pace

The same stages. Different recovery demands.

7 weeks

Standard cycle

One program week per stage, moving from 5 × 10 through 3 × 3 before a two-session test week. Every percentage is anchored to a deliberately conservative Academy Training Max—not directly to a true one-rep max.

Ten-point loading bands
Four workouts per normal program week
Three full recovery days between test sessions

14 weeks

Extended cycle

Five-percentage-point load steps provide more practice before testing. The peak is held at the Academy Training Max instead of prescribing work above it.

Smaller planned load changes
Additional practice at each rep range
Test preparation before week 14

Included in every path

A complete system, not a spreadsheet with weights.

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One scheduled workout and load target at a time

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Mandatory form status for every logged lift

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Automatic repeat after a missed target

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Permanent workout history and personal records

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Strength Index plus approved Strength Points

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Academy-tier Lion ranks, education, and achievement unlocks

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Recovery holds, coach notes, and tier-based challenges

Not sure which level fits?

A five-minute conversation can prevent months of starting too fast or too cautiously.

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