Strength Total Program Level 1

Build strength in the three foundational barbell lifts while improving your ability to handle moderate-to-heavy loads and perform multiple reps with solid mechanics.

This 10-week strength program is designed to develop your back squat, strict press, and deadlift, while remaining fully compatible with CrossFit, hybrid training, or conditioning programs.

What You’ll Get

• 10-week structured strength program
• 3 training sessions per week
• Each session includes 2 main lifts + 1–2 accessory exercises
• Training sessions designed to be completed in 45–70 minutes

Example weekly structure:

Day 1 — Squat + Press
Focus on building lower body strength and vertical pressing power.

Day 2 — Deadlift + Press
Develop pulling strength while continuing to build pressing capacity.

Day 3 — Squat Variation + Deadlift Variation
Reinforce movement patterns and develop strength through variations.

Key Movements

• Back Squat
• Strict Press
• Deadlift
• Accessory work supporting posterior chain, core, and upper body strength

Equipment Needed

• Barbell and plates
• Dumbbells
• GHD (Glute Ham Developer)
• Resistance bands

Athlete Support

You’ll have 24/7 access to our athlete support chat.
If you have questions about exercises, loading, or how to combine the program with your current training, you can send us a private message directly through the platform and our team will help guide you.