[ { "id": "10", "title": "HYPERTROPHY CODE", "tagline": "Hypertrophy Has A Structure. This Is It", "duration": "12 Weeks", "experience": [ "Intermediate", "Advanced" ], "locations": [ "Gym" ], "price": "45", "priceId": "price_1TQxauEU4g1tYM07rxmgkEWu", "video": "hypertrophy.mp4", "pdfs": [], "image": "images/hypertrophy.png", "screens": [ "images/screens/calendar-hypertrophycode.png", "images/screens/corehub.png", "images/screens/socialshare.png", "images/screens/performancelab.png" ], "mockups": { "phone": "", "tablet": "", "laptop": "" }, "category": "12-Week Hypertrophy and Strength Training Program", "jsonFile": "jsons/hypertrophy.json", "whatToExpect": { "promise": "Expect A Structured Hypertrophy-First Program Built To Add Substantial Lean Muscle Mass Across The Full Body, Through Targeted Weekly Training. The Opening Phase Is Built Around Pre-Exhaustion, Activation Work, And Controlled Tempos To Enforce Muscle Recruitment And Make Every Lift More Focused From The Start Till The End. As The Program Progresses, The Training Demand Rises Through Denser Sequencing, Advanced Intensity Boosting-Methods And Heavier Loading That Increase Output Without Making The Week Chaotic. You’ll Train Across A Balanced Split That Covers Push, Pull, Lower-Body, And Dedicated Shoulder-And-Arm Day. Throughout The Complete 12-Week Macrocycle, Compound Lifts Stay Central, While Accessory Work, Unilateral Patterns, And Targeted Finishers Truly Create A Complete Physique-Building Effect. The Final Phase Becomes Most Specialized, Asking For A Higher Level of Execution Through Heavier Primary Lifts, More Deliberate Fatigue Placement, And More Advanced Hypertrophy Methods. By The End of The Program, You Can Expect A Well-Rounded, Fully Balanced Physique, Increased Body Composition, Stronger Session Flow And Force Production With Clear Momentum Into Your Next Program.", "nsca": { "primary": "Hypertrophy", "secondary": "Strength" }, "results": [ "Lean Muscle Mass", "Body Composition", "Strength", "Muscular Endurance", "Control & Balance", "Force Production", "Fat Loss" ], "outcomes": [ "Build A Significant Lean Muscle Mass With Structured And Progressive Hypertrophy Across Chest, Shoulders, Back, Arms, Quads, Glutes, Hamstrings, And Calves.", "Elevate Target-Muscle Recruitment To Lift Harder, Cleaner, And Deliver More From The First Working Set Forward.", "Develop Stronger Execution on The Big 4 Lifts, Break-Through Any Plateaus And Bring-Up Lagging Areas Through Unilateral Work, Accessory Work, Tempo Control, And Eccentric-Focused Training.", "Drive A Deeper Muscle-Building Effect Through Targeted Pre-Exhaustion Sequencing That Carries Fatigue Into Compound Lifts.", "Progress Into More Demanding, Higher-Output Training With Advanced Intensity-Boosting Methods That Truly Deliver Results Without Sacrificing Quality.", "Train on A Clean Weekly Split That Scales Across The Total-Body Keeping Recovery in Check.", "Finish The Program With More Lean Muscle, Strength, Better Training Quality, Elevated Performance, And True Momentum For Your Next Program." ], "commitment": { "sessions_per_week": 5, "weeklySplit": [ "Day 1 — UPPER-BODY PUSH", "Day 2 — LOWER-BODY ANTERIOR-CHAIN FOCUS", "Day 3 — UPPER-BODY PULL", "Day 4 — LOWER-BODY POSTERIOR-CHAIN FOCUS", "Day 5 — SHOULDERS & ARMS", "Day 6 — REST & REGENERATION", "Day 7 — REST & REGENERATION" ], "equipment": [ "Barbell & Squat Rack", "Adjustable Bench", "Dumbbells", "Cable Machine", "Dip Bars / Station", "Resistance Bands", "BFR Cuffs (Optional)" ], "intensifiers": [ "Circuit Training", "BFR Finishers", "Burn-Set / Rest-Pause Finishers", "Forced Reps, Partial Reps, Eccentric Overload, Concentric, Eccentric And Iso Holds", "Drop-Sets", "EMOM Finishers", "AMRAPs" ] }, "who": { "for": [ "Lifters Seeking A Structured Hypertrophy-First Program Built To Add Significant Lean Muscle Mass Across The Full-Body With Clear Block-To-Block Progression.", "Intermediate To Advanced Trainees Who Posses Basic Knowledge Around Presses, Squats, Hinges, Rows, And Other Foundational Lifts.", "Those Who Want More Than Main-Stream / Traditional Weight-Training Experience And Ready For Demanding Training, Advanced Intensity Methods, And More Deliberate Execution.", "Clients With Access To A Commercial Gym And Want Noticeable Muscle Mass Across The Full-Body.", "Anyone Who Can Commit To A Consistent Five-Day Training Week And A Scaled Training Framework." ], "not_for": [ "Absolute Beginners With No Lifting Experience And Individuals With Medical Conditions Who Shouldn't Lift.", "Home-Only Setups Without Barbell, Bench, And Cable Machine Access.", "Trainees Unable To Commit To 5 Days Per Week Or Seeking A Pure Strength Peaking, Powerlifting Performance, Or A Lower-Commitment Training Schedule With Fewer Weekly Sessions." ] }, "phases": [ { "name": "Pre-Exhaustion Phase", "weeks": "Weeks 1–4", "focus": "Phase 1 Is Built To Increase Target-Muscle Recruitment Before Your Biggest Lifts, Creating An Intentional, Focused Muscle Stimulus From The First Working Set Forward. This Opening Block Uses A Pre-Exhaustion Training Method To Challenge The Muscle Early, Then Carries That Fatigue Into Compound Lifts For A Deeper Training Effect Across The Full Week. The Weekly Split Is Built Around Upper-Body Push, Lower-Body Anterior-Chain, Upper-Body Pull, Lower-Body Posterior-Chain, And A Dedicated Shoulders-And-Arms Session, Followed By Two Regeneration Days. That Layout Gives You Balanced Development Across Chest, Shoulders, Back, Quads, Glutes, Hamstrings, Calves, Biceps, And Triceps While Keeping Recovery Built Into The Structure. Sessions Combine Activation Work, Strategic Circuit Training, Controlled Tempos, And Burn-Set Finishers To Keep Tension High And Effort Targeted Instead of Random Volume Or Confuse Your Muscles Philosophy. The Phase Goal Is Lean Muscle Mass, Traget-Muscle Recruitment, And Better Session Flow. It Sets The Foundation With High-Tension Sequencing, Carefully Selected Exercise Variety, And A Clear Weekly Rhythm That Keeps Every Workout Intentional." }, { "name": "Intensity Booster", "weeks": "Weeks 5–8", "focus": "Phase 2 Raises Training Demand By Shifting The Focus From Pre-Exhaustion Into More Aggressive Hypertrophy Execution. This Block Is Built To Push Effort Higher Through Advanced Intensity Methods, Denser Circuit Sequencing And Heavier Working Sets, That Drive More Results From Every Session Without Losing Training Flow. The Result Is A More Elaborate, Sharper Training Phase Designed To Carry Lean Muscle-Building Momentum Across The Full Phase. The Weekly Structure Stays Organized Around Upper-Body Push, Lower-Body Anterior Chain, Upper-Body Pull, Lower-Body Posterior Chain, And A Dedicated Shoulders-And-Arms Day, Followed By Two Regeneration Days. That Structure Keeps The Phase Balanced While Allowing Each Muscle Group To Be Stimulated Enough To Drive Results. What Defines This Phase Is The Deliberate Use of Intensity Boosters Throughout The Week; Forced Rep & Partial-Rep Extensions, Drop Sets, Eccentric Overloading, EMOM Finishers, And Burn-Set Sequences Are Layered Into Presses, Rows, Squats, Hinges, And Arm Work To Extend Sets And Create A More Demanding Hypertrophy Stimulus That Truly Delivers Results. Compound Lifts Stay Central, While Accessory Pairings And Circuit Training Amplify Muscular Fatigue And Session Density. Designed To Increase Training Intensity Across The Total-Body And Turn The Dial Up Asking For More Control, More Effort, Coordination, And Force Production From Every Lift." }, { "name": "Advanced Specialization Phase", "weeks": "Weeks 9–12", "focus": "Phase 3 Scales Training Into A More Deliberate Hypertrophy Block Designed To Execute With More Precision, More Fatigue Management, And More Technical Intent. This Phase Keeps The Full-Body Split Intact, But The Training Becomes More Advanced Through Heavier Primary Lifts, Eccentric-Overload & Iso Holds, Denser Circuit Training, And More Specialized Muscle Stress Across Each Session. The Goal Is To Get Performance-Driven Stimulus Into The Body-Regions That Push Physique And Performance Forward. The Weekly Structure Continues Across Upper-Body Push, Lower-Body Anterior-Chain, Upper-Body Pull, Lower-Body Posterior-Chain, And Shoulders-And-Arms, Followed By Two Rest And Regeneration Days. That Weekly Split Keeps The Phase Balanced While Allowing Each Muscle Group Enough Stimulus To Build Lean Muscle Mass. Compound Lifts Remain Central, But They Are Now Integrated With More Advanced Circuit Training Blocks, Unilateral Patterns, Isometric Tension, Explosive Work, And Slow Eccentric Intensifiers That Demand More But Also Deliver More. Phase 3 Is Designed To Drive A Truly Specialized Hypertrophy Phase Across The Total-Body With Intentional Fatigue Placement, Eccentric-Overload, Unilateral Patterns And Heavier Primary Lifts Throughout The Week, It Asks For A Higher Level of Execution From Every Muscle Group, Raises The Training Effect And Pushes The Training Into An Advanced, Refined Physique-Building Block From Top To Bottom." }, { "name": "Optional — Deload And Transition", "weeks": "Week 13", "focus": "Optional Deload Week Designed To Reduce Fatigue, Restore Readiness, And Give Your Body A Chance To Recover After The Demands of The Earlier Training Blocks. Volume And Loading Are Intentionally Pulled Back Across The Full Body, With Multiple Rest & Regeneration Days Built Into The Week To Keep Recovery Front And Center. Best Used As A Strategic Reset Before Moving Into The Next Training Program Or Before Any Planned Performance Check-in." } ], "faqs": [ { "q": "How Many Days Per Week Is HYPERTROPHY CODE And How Long Are Sessions?", "a": "This Program Runs 5 Training Days Per Week. Most Sessions Take 60–85 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "q": "Is Conditioning Or Power Work Included, Or Just Strength / Lifting?", "a": "There Is No Dedicated Power or Conditioning Day. Conditioning / Endurance Is Built Through The Listed Specialized Methods, Tactics And Drills — These Blocks Are Programmed To Elevate Training Capacity And Performance Without Reducing Main-Lift Quality, Nor Affect Your Lean Muscle Gains." }, { "q": "Is Nutrition Coaching Included?", "a": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "q": "Do You Offer Women-Specific Tools?", "a": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "q": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "a": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "q": "What if I Miss A Session?", "a": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "q": "How Do I Track Progress And PRs?", "a": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "q": "Are There Benchmark, Deload, Or Test Weeks?", "a": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "q": "How Do I Work Up To My True 1RM?", "a": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "q": "Are There Beginners Specific Warm-Up Tools?", "a": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "q": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "a": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ] }, "difficulty": "Intermediate - Advanced", "focus": [ "Hypertrophy", "Strength", "Muscular Endurance" ], "targetSex": "unisex", "identity": { "key": "mass-precision", "signature": "Pre-Exhaustive Mass", "focusLabel": "Hypertrophy", "primaryHue": 12, "secondaryHue": 32, "tertiaryHue": 46, "mediaBase": "#120d0b" }, "slug": "hypertrophy-code-10", "seoTitle": "HYPERTROPHY CODE | Program Details | StrengthCode", "seoDescription": "Hypertrophy Has A Structure. This Is It · 12 Weeks · Foundational Hypertrophy & Strength Program", "faqSchema": [ { "question": "How Many Days Per Week Is HYPERTROPHY CODE And How Long Are Sessions?", "answer": "This Program Runs 5 Training Days Per Week. Most Sessions Take 60–85 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "question": "Is Conditioning Or Power Work Included, Or Just Strength / Lifting?", "answer": "There Is No Dedicated Power or Conditioning Day. Conditioning / Endurance Is Built Through The Listed Specialized Methods, Tactics And Drills — These Blocks Are Programmed To Elevate Training Capacity And Performance Without Reducing Main-Lift Quality, Nor Affect Your Lean Muscle Gains." }, { "question": "Is Nutrition Coaching Included?", "answer": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "question": "Do You Offer Women-Specific Tools?", "answer": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "question": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "answer": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "question": "What if I Miss A Session?", "answer": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "question": "How Do I Track Progress And PRs?", "answer": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "question": "Are There Benchmark, Deload, Or Test Weeks?", "answer": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "question": "How Do I Work Up To My True 1RM?", "answer": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "question": "Are There Beginners Specific Warm-Up Tools?", "answer": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "question": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "answer": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ], "aliases": [ "Hypertrophy Code Program", "Hypertrophy Program" ] }, { "id": "1", "title": "Elevate360", "tagline": "Strength · Muscle · Performance · Elevated", "duration": "12 Weeks", "experience": [ "Intermediate", "Advanced" ], "locations": [ "Gym" ], "price": "45", "priceId": "price_1TQxauEU4g1tYM07rxmgkEWu", "video": "hypertrophy.mp4", "pdfs": [], "image": "images/elevate360.png", "screens": [ "images/screens/calendar-elevate360.png", "images/screens/corehub.png", "images/screens/socialshare.png", "images/screens/performancelab.png" ], "mockups": { "phone": "", "tablet": "", "laptop": "" }, "category": "Total-Body Strength, Hypertrophy and Conditioning Program", "jsonFile": "jsons/Elevate360.json", "whatToExpect": { "promise": "Total-Body Strength And Hypertrophy Program Designed To Build True Full-Body Strength, Muscular Development, Conditioning, And Athletic Performance Through A Focused Three-Phase Progression. It Opens With Movement Quality, Training Rhythm, And Work Capacity, Then Moves Into More Demanding Strength And Hypertrophy Work And Higher-Output Sessions, Before Closing With A More Explosive, Performance-Driven Training. Across The Full Training Macrocycle, You’ll Move Through Total-Body Lifting Days And Dynamic Sessions That Develop Strength, Hypertrophy, Power, Athleticism, And Coordination & Balance in Parallel. Each Phase Builds On And Scales From The Last, Keeping The Structure Consistent While Steadily Increasing Performance Demand, Intent, And Challenge. The Result Is A Training Experience That Leaves You Stronger, More Physically Built, More Capable, Better Conditioned, And Noticeably More Athletic in How You Move And Perform.", "nsca": { "primary": "Strength", "secondary": "Hypertrophy" }, "results": [ "Strength", "Lean Muscle Mass", "Muscular Endurance", "Power", "Athleticism", "Coordination & Balance", "Fat Loss" ], "outcomes": [ "Build Strength Across The Big-Four Lifts: Squat, Bench Press, Deadlift, And Overhead Press Through Progressive Overload, Phase-Over-Phase Scaled Workout Selection And Total-Body Training.", "Build A Denser, More Athletic Physique Through Structured Total-Body Training Across All Three Phases.", "Improve Technique, Bracing, And Lifting Control So You Can Move Cleanly As The Training Gets Heavier And More Demanding.", "Build The Work Capacity To Handle Advanced Sessions, Sustain Performance Across The Week, And Train At A Higher Level More Consistently.", "Move With More Power, Speed, And Athletic Intent As The Program Progresses Into More Explosive, Performance-Driven Training And Finish Each Mesocycle With Verified 1RM Testing To Guide Your Next Training Program." ], "commitment": { "sessions_per_week": 5, "weeklySplit": [ "Day 1 — Total-Body Session 1", "Day 2 — Upper-Body Dynamic & Conditioning", "Day 3 — Total-Body Session 2", "Day 4 — Lower-Body Dynamic & Conditioning", "Day 5 — Total-Body Session 3", "Day 6 — Rest & Regeneration", "Day 7 — Rest & Regeneration" ], "equipment": [ "Barbell & Squat Rack", "Bench", "Dumbbells", "Cable Machine", "Resistance Bands", "Medicine Ball", "Plyo Box", "Pull-Up Bar / Dip Station", "Rowing Machine Or Bike Erg (Optional)" ], "intensifiers": [ "Circuit Training", "EMOM Work", "AMRAP Finishers", "Explosive Output Work", "Plyometric Drills", "Athletic Conditioning Intervals" ] }, "who": { "for": [ "Intermediate To Advanced Lifters With Free-Weight Fundamentals Who Want To Build True Strength, Lean Muscle Mass, Athletic Performance And Reduce Fat Simultaneously.", "Those Who Prefer Structured Total-Body Training Over Body-Part Splits And Want A Clear Progression Instead of Random Sessions.", "Trainees Ready To Train Consistently Across A Three To Five-Day Week And Handle A Mix of Lifting, Explosive Work, Power And Conditioning.", "Lifters Who Understand And Value Clean Technique, Strong Bracing, And Controlled Execution As The Training Gets More Advanced And More Demanding.", "People Who Want To Become Muscular, More Athletic, Move Better, And Perform At A Higher Level While Still Reduce Fat." ], "not_for": [ "Home-Only Setups Without The Listed Equipment", "Absolute Beginners Who Have No Foundational Lifting Technique, Basic Exercise Setup, Or Simple Training Structure", "Anyone Looking For A Narrow Single-Focus Program; Bodybuilding Only, Pure Powerlifting, Or Low-Intensity General Fitness Program Without Athletic Performance Elements.", "People Currently Dealing With Unresolved Pain Or Injury And Should Avoid Lifting And Explosive Work." ] }, "phases": [ { "name": "Capacity & Technical Foundation Phase", "weeks": "Weeks 1–4", "focus": "This Opening Phase Develops Full-Body Strength & Hypertrophy, Movement Control, And Repeat-Effort Conditioning Through A Structured Blend of Total-Body Lifting, Upper- And Lower-Body Dynamic Work, And Dedicated Regeneration. It Is Designed To Improve How You Move Under Load, How Well You Recover Between Efforts, And How Consistently You Produce Force Across The Training Week. It Focuses on Building A Stronger Training Engine Before Higher-Intensity Progressions Come Later. The Programming Emphasizes Technical Execution on Foundational Lifts, Controlled Tempo Strength Work, Circuit-Based Training Density, And Conditioning Formats That Raise Work Capacity Without Losing Movement Quality. Across The Week, You'll Train Across Several Patterns of Squatting, Hinging, Pressing, Rowing, Lunging, Jumping, And Pulling in A Way That Reinforces Both Performance And Positional Consistency. This Phase Uses A Five-Day Training Split Built Around Three Total-Body Strength & Hypertrophy Sessions, One Upper-Body Dynamic And Conditioning Day, One Lower-Body Dynamic And Conditioning Day, And Two Rest And Regeneration Days. That Layout Creates A Balanced Weekly Rhythm of Strength And Lean Muscle Mass Development, Athletic Performance, And Recovery Support. You'll Move Through Total-Body Sessions Anchored By Foundational Free-Weight Training. These Sessions Are Paired With Accessory Work For The Arms, Shoulders, Glutes, Calves, And Back To Support Balanced Development And Better Execution on Primary Patterns. The Dynamic And Conditioning Days Add An Athletic Layer To The Phase With Explosive Work, Jumps, EMOM Effort, Fast-Feet Conditioning, Rowing Intervals, And High-Output Finishers. The Result Is A Training Phase That Does More Than Just Build Strength And Lean Muscle Mass — It Improves Repeatability, Endurance, And Longevity. This Is Where You Build The Foundation For Everything That Follows. It Prepares The Body For Denser Training By Improving Technical Consistency, Expanding Work Capacity, And Reinforcing Strong Positions Across The Major Movement Patterns. Instead of Rushing Into Maximal Loading, The Focus Here Is on Earning Progression Through Better Execution, Better Conditioning, And Better Overall Training Readiness. It Works Especially Well For Lifters With Basic Gym Experience Who Want A More Structured Progression Built Around Barbell, Dumbbell, Explosive Conditioning, And Recovery-Conscious Programming. The Emphasis in This Phase Isn't on 1RM — It Is on Clean Reps, Controlled Tempo, And Building The Capacity To Progress Well." }, { "name": "Integration & Intensification Phase", "weeks": "Weeks 5–8", "focus": "This Is Where You Transition Into A Stronger, More Demanding Performance. Integration & Intensification Builds on The Work From Phase 1 By Increasing Loading, Tightening Execution, And Pushing You To Produce More Force and High-Quality Output Across The Full Training Week. You Are Not Just Lifting More — You Are Learning To Handle Heavier Work, More Integrated Movement Patterns, And Faster Conditioning Demands Without Losing Control. In This Phase, Your Training Shifts Toward Heavier Strength & Hypertrophy Work, More Complex Circuits, And A More Athletic Blend of Force Production, Muscular Control, And Conditioning. You Will Keep Building Total-Body Strength And Hypertrophy, But Now With A Stronger Emphasis on Integration — Combining Squat, Hinge, Press, Pull, Unilateral Work, Explosive Training, And Repeat-Effort Conditioning Into A More Demanding Weekly Structure.And Targeted You'll Train Across Three Total-Body Sessions, One Upper-Body Dynamic & Conditioning Day, One Lower-Body Dynamic & Conditioning Day, And Two Rest & Regeneration Days. That Weekly Split Is Designed To Give You Enough Volume To Push Progression While Still Protecting Recovery And Keeping The Overall Plan Sustainable. Your Total-Body Sessions Are Built Around More Challenging Strength And Hypertrophy Pairing And Circuit Blocks. The Structure Keeps Your Training Dense And Targeted, So You Are Developing Strength, Hypertrophy, Positional Control, And Muscular Balance — All At Once. The Dynamic And Conditioning Days Add An Athletic Edge. These Are There To Improve How Well You Move Under Fatigue, How Quickly You Can Produce Force, And How Well You Can Maintain Quality When The Pace Rises. Expect More Demanding Total-Body Training, Stronger Emphasis on Heavy Compound Lifts, More Advanced Unilateral And Accessory Work, And A Sharper Conditioning Component Than The Opening Phase. The Goal Is To Keep Building Strength And Hypertrophy While Improving Your Ability To Produce Power, Handle Density, And Stay Technically Sound As The Workload Climbs." }, { "name": "Specialization & Athletic Performance Phase", "weeks": "Weeks 9–12", "focus": "Specialization & Athletic Performance Phase Gives The Program Its Finishing Edge — Application With More Intent, More Precision, And More Performance Demand; Combining Heavy Lifting, Explosive Effort, Unilateral Control, Upper And Lower-Body Dynamic Sessions, And Structured Conditioning. It Ties Everything Together. You Are No Longer Building Base Or Increasing Training Demand — This Is Where You Forge Specific Strength Qualities, Pushing Athletic Output, And Training With A Higher Level of Intent Across The Entire Week. It Is Designed To Help You Move Heavier Loads With Better Control, Produce Force More Explosively, And Carry That Performance Into Faster, More Demanding Power And Conditioning Work. In This Phase, Training Shifts Toward Stronger Specialization Without Losing The Total-Body Structure That Keeps The Program Balanced. You Will Continue Training Across The Major Compound Lifts — Squat, Hinge, Press, Pull, Lunge, And Carry-Style Stability Work — But With More Aggressive Loading, More Explosive Upper - And Lower-Body Work, And More Targeted Accessory Training To Support Performance. The Goal Is To Help You Finish The Program Stronger, Sharper, And More Athletic Than When You Started. You'll Train Through Three Total-Body Strength Sessions, One Upper-Body Dynamic & Conditioning Day, One Lower-Body Dynamic & Conditioning Day, And Two Rest & Regeneration Days. Your Total-Body Sessions Combine Heavy Lifts, Circuit Training, And Targeted Accessory Progressions. The Result Is A Training Block That Keeps Strength, Hypertrophy And Conditioning At The Center While Refining Positions And Muscle Groups To Support Peak Performance. Dynamic And Conditioning Sessions Bring A Faster, More Explosive Edge To The Phase. You'll Move Through Plyometric Presses, Explosive Pushes And Jumps And High-Output Finishers To Push Effort Without Turning The Week Into Random Fatigue; Built To Help You Produce Power on-Demand, Maintain Movement Quality Under Pressure, And Carry Strength And Hypertrophy Into More Athletic Expression. Expect Heavier Total-Body Sessions, More Advanced Circuit Density, Stronger Emphasis on Upper-Body And Lower-Body Power, And A More Defined Athletic Feel Across The Week. It Is The Most Performance-Driven Phase in The Program, While Still Keeping Recovery And Structure in Place." }, { "name": "Optional — Deload And Transition", "weeks": "Week 13", "focus": "Optional Deload Week Designed To Reduce Fatigue, Restore Readiness, And Give Your Body A Chance To Recover After The Demands of The Earlier Training Blocks. Volume And Loading Are Intentionally Pulled Back Across The Full Body, With Multiple Rest & Regeneration Days Built Into The Week To Keep Recovery Front And Center. Best Used As A Strategic Reset Before Moving Into The Next Training Program Or Before Any Planned Performance Check-in." } ], "faqs": [ { "q": "How Many Days Per Week Is Elevate360 And How Long Are Sessions?", "a": "This Program Runs 5 Training Days Per Week — 3 Total-Body Lift-Focused Sessions and 2 Dynamic & Conditioning Sessions; One Upper-Body and One Lower-Body. Most Sessions Take 60–80 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "q": "Is Nutrition Coaching Included?", "a": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "q": "Do You Offer Women-Specific Tools?", "a": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "q": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "a": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "q": "What if I Miss A Session?", "a": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "q": "How Do I Track Progress And PRs?", "a": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "q": "Are There Benchmark, Deload, Or Test Weeks?", "a": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "q": "How Do I Work Up To My True 1RM?", "a": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "q": "Are There Beginners Specific Warm-Up Tools?", "a": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "q": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "a": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ] }, "difficulty": "Intermediate - Advanced", "focus": [ "Strength", "Hypertrophy", "Conditioning" ], "targetSex": "unisex", "identity": { "key": "performance-hybrid", "signature": "Balanced Performance", "focusLabel": "Strength", "primaryHue": 154, "secondaryHue": 34, "tertiaryHue": 198, "mediaBase": "#08110f" }, "slug": "elevate360-1", "seoTitle": "Elevate360 | Program Details | StrengthCode", "seoDescription": "Strength · Muscle · Performance · Elevated · 12 Weeks · Fitness Program", "faqSchema": [ { "question": "How Many Days Per Week Is Elevate360 And How Long Are Sessions?", "answer": "This Program Runs 5 Training Days Per Week — 3 Total-Body Lift-Focused Sessions and 2 Dynamic & Conditioning Sessions; One Upper-Body and One Lower-Body. Most Sessions Take 60–80 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "question": "Is Nutrition Coaching Included?", "answer": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "question": "Do You Offer Women-Specific Tools?", "answer": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "question": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "answer": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "question": "What if I Miss A Session?", "answer": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "question": "How Do I Track Progress And PRs?", "answer": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "question": "Are There Benchmark, Deload, Or Test Weeks?", "answer": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "question": "How Do I Work Up To My True 1RM?", "answer": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "question": "Are There Beginners Specific Warm-Up Tools?", "answer": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "question": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "answer": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ], "aliases": [ "Elevate 360", "Elevate360 Program" ] }, { "id": "8", "title": "STATUM:CORE", "tagline": "Strength · Tone · Performance — Built For Her", "duration": "12 Weeks", "experience": [ "Beginner", "Advanced Intermediate" ], "locations": [ "Gym" ], "price": "45", "priceId": "price_1TQxauEU4g1tYM07rxmgkEWu", "video": "statum-core.mp4", "pdfs": [], "image": "images/statum-core.png", "screens": [ "images/screens/calendar-statumcore.png", "images/screens/corehub.png", "images/screens/socialshare.png", "images/screens/performancelab.png" ], "mockups": { "phone": "", "tablet": "", "laptop": "" }, "category": "Beginner Women's Strength and Hypertrophy Program", "jsonFile": "jsons/statum-core.json", "whatToExpect": { "promise": "Built For Absolute Beginner Women, This 12-Week Macrocycle Moves From Foundational Ground-Based Training Into Strong, Performance-Driven Lifting Through A Precise Progression. It Builds Coordination, Movement Quality, Control Under Load, And True Confidence in The Weight Room—So You’re Not Just Learning How To Train, You’re Building The Strength, Technical Base, And Discipline To Lift With Intent From Start To Finish. The First Phase Establishes Your Base Through Controlled Reps, Tempo, And Balanced Full-Body Training With Added Attention To The Areas Many Women Want To Develop Most, Including But Not Limited To Glutes, Legs, Hamstrings, Back, And Total-Body Composition. From There, The Program Progresses Into More Specialized Hypertrophy, Strength And Heavier Loading To Build Lean Muscle Mass, Improve Execution, And Handle Greater Training Intensity Across The Full Body. As You Advance Through The Phases, Expect A More Specialized Training Experience; Loaded Carries, Targeted Circuit Training To Push Your Output, Stronger Full-Body Development, And A Higher-Performance Level That Challenges Strength, Hypertrophy, Control, And Work Capacity. Throughout The Program, The Structure Stays Focused on Getting Stronger, Build Lean Muscle Mass, Increase Tone & Muscular Development, And Train With More Confidence And Intent Week Over Week.", "nsca": { "primary": "Hypertrophy", "secondary": "Strength" }, "results": [ "Strength", "Lean Muscle Mass", "Body Composition", "Fat Loss", "Muscular Endurance", "Athleticism", "Coordination & Balance" ], "outcomes": [ "Build A Strong Foundation With Increased Coordination, Clean Movement Patterns, And More Confidence Training Under Load And in The Weight Room.", "Build Lean Muscle Mass Across Your Full-Body With Added Attention To Legs, Glutes, Back, Hamstrings, Through Driven Targeted Strength And Hypertrophy Work.", "Build Strength, Stability, And Work Capacity To Handle More Demanding Sessions, More Integrated Training Blocks, And A Higher-Performance Training Focus.", "Get Stronger And More Athletic As The Program Branches Into Multiple Variations of Squatting, Hinging, Pressing, Pulling, And Unilateral Work.", "Improve Movement Quality And Training Precision Through Controlled Tempo, Better Joint Control, And More Repeatable Execution.", "Move Into Your Next Training Program Stronger, More Toned, More Confident, And Better Prepared For More Demanding Training With A Foundation Built on Consistency, Control, And Repeatable Progress." ], "commitment": { "sessions_per_week": 4, "weeklySplit": [ "Day 1 — TOTAL-BODY", "Day 2 — REST & ADAPTATION", "Day 3 — LOWER-BODY", "Day 4 — UPPER-BODY", "Day 5 — TOTAL-BODY", "Day 6 — REST & ADAPTATION", "Day 7 — REST & ADAPTATION" ], "equipment": [ "Dumbbells", "Barbell & Squat Rack", "Adjustable Bench", "Cable Machine", "Resistance Bands", "Medicine Ball & Stability Ball" ], "intensifiers": [ "Circuit Training", "Band-Resisted Loading", "Loaded Carries", "Post-Exhaustion Sets", "Controlled Pauses, Iso Holds And Explosive Concentrics" ] }, "who": { "for": [ "Absolute Beginner Women Who Want To Build Strength And Lean Muscle Mass Through A Structured, Progressive Lifting Training Rather Than Lifting Without Progression Or Direction.", "Women Who Want Added Attention To Glutes, Legs, Hamstrings, And Back Without Compromising Total-Body Strength And Body Composition.", "Women Who Are Ready To Train Four Days Per Week With Intent, Consistency, And A Clear Progression From Foundational Work Into More Advanced, More Performance-Driven Training.", "Women Who Value Clean Technique, Controlled Execution, And Long-Term Progress Over Rushed Intensity Or Sloppy High-Fatigue Training.", "Anyone Who Want Measurable Progress on The Gym-Floor, With A Program That Builds Confidence Under Load, Raises Athleticism, Builds True Strength And Lean Muscle Mass. " ], "not_for": [ "Home-Only Setups Without The Listed Equipment", "Lifters Looking For A Narrow Single-Focus Program; Bodybuilding Only, Pure Powerlifting, Or Low-Intensity General Fitness Program Without Athletic Performance Training Elements", "People Currently Dealing With Unresolved Pain Or Injury And Should Avoid Lifting And Resistance Training." ] }, "phases": [ { "name": "Neuromuscular Adaptation Phase", "weeks": "Weeks 1–4", "focus": "Built For Women Who Want To Train With Intent From Day One. The Focus of This Phase Is Neuromuscular Adaptation; Building Coordination, Control, Exercise Skill, And Confidence Under Load And in The Weight Room Before Moving Into More Demanding Phases. Lays The Groundwork For True Strength And Hypertrophy By Teaching Clean Movement Patterns, Reinforcing Tempo Control, And Building Tolerance To Regular Training. It Blends Total-Body Sessions With Dedicated Lower-Body And Upper-Body Training, Creating Balanced Strength And Hypertrophy Development While Placing Added Attention on The Areas Many Women Want To Improve Most; Glutes, Legs, Back, And Overall Body-Composition Support. You’ll Train Across Four Focused Sessions Each Week: Two Total-Body Days, One Lower-Body Day, And One Upper-Body Day, With Dedicated Rest & Adaptation Days Built in. Uses Controlled Reps, Deliberate Tempo, Carefully Programmed Manageable-To-Challenging Resistance, And Rest Windows To Reinforce Technique And Build A True Strength And Hypertrophy Foundation. Rather Than Jumping Straight Into Maximal Lifting Or Advanced Intensity Methods, The Emphasis Stays on Quality Execution, Joint Control, And Repeatable Execution. It Is Built To Create Consistency And Drive Long-Term Results." }, { "name": "Integration & Intensification Phase", "weeks": "Weeks 5-8", "focus": "Builds on And Scales From Last Phase With More Demanding Strength And Hypertrophy Work, More Deliberate Exercise Integration, And Increased Training Intensity. This Phase Moves The Program Into More Demanding Training—Introducing Greater Resistance, Higher Technical Standards, And More Cohesive Sessions—While Continuing To Reinforce Clean Movement, Positional Control, And Consistency Throughout Each Lift. More Integrated Compound Lifts — Squat And Hinge Patterns, Stronger Upper-Body Pressing And Pulling, More Unilateral Work, And Added Stability Demand. The Result Is A Phase That Helps You Continue Building Strength & Hypertrophy, Improve Muscular Development, Increase Tone, And Train With More Intent Across The Full Body. You’ll Train Across 4 Focused Sessions Each Week — Two Total-Body Days, One Lower-Body Day, And One Upper-Body Day, With Rest & Adaptation Days Built Into The Program. Uses Controlled Tempo, Moderate-To-Heavier Loading, And A More Integrated Progression To Build on The Fundamentals Developed in Phase 1. Intentional And Targeted Introduction of Circuit Training And Stronger Loading Ranges To Create A Specific Strength And Hypertrophy Stimulus Without Losing Focus on Clean Execution, Full Range of Motion, And Repeatable Mechanics. It Is Built To Create Measurable Progress While Keeping The Program Honest And Sustainable. " }, { "name": "Specialization & Performance Phase", "weeks": "Weeks 9-12", "focus": "Designed To Build on The Movement Foundation, Strength Progression, And Hypertrophy Development Established Across The First Two Phases, This Phase Shifts Training Into More Specialized, Performance-Driven Work. This Phase Is Built To Challenge Strength, Hypertrophy, Coordination, And Work Capacity While Continuing To Reinforce Quality Movement And Training Precision. It Combines Primary Lifts With More Targeted And Specialized Accessory Work, Athletic Carries Variations, And Circuit Training That Create A More Demanding Training Stimulus Without Losing Structure. The Result Is A Phase That Helps Women Continue Building True Strength, Muscle Mass, Reduce Fat And Train With More Intent Across The Full Body. You’ll Train Across Four Focused Sessions Each Week: Two Total-Body Days, One Lower-Body Day, And One Upper-Body Day, With Dedicated Rest & Adaptation Days Built Into The Schedule. It Uses More Complex Exercise Pairings, Moderate-To-Heavier Loading, Controlled Tempo, And Strategic Circuit Training To Create A Stronger Training Demand. Core Lifts And Accessory Work Are Blended To Challenge Strength And Hypertrophy, Control, And Session-To-Session Consistency. It Is Built To Increase Training Precision, Exercise Sequencing, Higher Output, And A More Advanced Stimulus—So Strength, Muscle Development, Tone And Overall Performance Continue Moving Forward." }, { "name": "Optional — Test & Deload", "weeks": "Week 13", "focus": "Dedicated Test & Deload Week Designed To Benchmark 1RMs Across The Big 4 Lifts, Reduce Fatigue, Restore Readiness, And Give Your Body A Chance To Recover After The Demands of The Earlier Training Blocks. Volume And Loading Are Intentionally Pulled Back Across The Full Body, With Multiple Rest & Adaptation Days Built Into The Week To Keep Recovery Front And Center. Best Used As A Strategic Reset Before Moving Into The Next Training Program Or Before Any Planned Performance Check-in." } ], "faqs": [ { "q": "How Many Days Per Week Is STATUM:CORE And How Long Are Sessions?", "a": "This Program Runs 4 Training Days Per Week. Most Sessions Take 45–65 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "q": "Is Endurance Or Power Work Included, Or Just Strength / Lifting?", "a": "There Is No Dedicated Power or Endurance Day. Power And Endurance Are Built Through The Listed Specialized Methods, Tactics And Drills — These Blocks Are Programmed To Elevate Training Capacity And Performance Without Reducing Main-Lift Quality, Nor Affect Your Muscular Development." }, { "q": "Is Nutrition Coaching Included?", "a": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "q": "Do You Offer Women-Specific Tools?", "a": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "q": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "a": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "q": "What if I Miss A Session?", "a": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "q": "How Do I Track Progress And PRs?", "a": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "q": "Are There Benchmark, Deload, Or Test Weeks?", "a": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "q": "How Do I Work Up To My True 1RM?", "a": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "q": "Are There Beginners Specific Warm-Up Tools?", "a": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "q": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "a": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ] }, "difficulty": "Beginner - Advanced Intermediate", "focus": [ "Hypertrophy", "Strength", "Muscular Endurance" ], "targetSex": "women", "identity": { "key": "foundation-performance", "signature": "Foundational Flow", "focusLabel": "Hypertrophy", "primaryHue": 326, "secondaryHue": 282, "tertiaryHue": 40, "mediaBase": "#110b12" }, "slug": "statum-core-8", "seoTitle": "STATUM:CORE | Program Details | StrengthCode", "seoDescription": "Strength · Tone · Performance — Built For Her · 12 Weeks · Athlete Development Program", "faqSchema": [ { "question": "How Many Days Per Week Is STATUM:CORE And How Long Are Sessions?", "answer": "This Program Runs 4 Training Days Per Week. Most Sessions Take 45–65 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "question": "Is Endurance Or Power Work Included, Or Just Strength / Lifting?", "answer": "There Is No Dedicated Power or Endurance Day. Power And Endurance Are Built Through The Listed Specialized Methods, Tactics And Drills — These Blocks Are Programmed To Elevate Training Capacity And Performance Without Reducing Main-Lift Quality, Nor Affect Your Muscular Development." }, { "question": "Is Nutrition Coaching Included?", "answer": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "question": "Do You Offer Women-Specific Tools?", "answer": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "question": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "answer": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "question": "What if I Miss A Session?", "answer": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "question": "How Do I Track Progress And PRs?", "answer": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "question": "Are There Benchmark, Deload, Or Test Weeks?", "answer": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "question": "How Do I Work Up To My True 1RM?", "answer": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "question": "Are There Beginners Specific Warm-Up Tools?", "answer": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "question": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "answer": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ], "aliases": [ "STATUM CORE", "Statum Core" ] }, { "id": "9", "title": "STATUM:BUILT", "tagline": "Past The CORE. Into The BUILT — For Her", "duration": "12 Weeks", "experience": [ "Intermediate", "Advanced" ], "locations": [ "Gym" ], "price": "45", "priceId": "price_1TQxauEU4g1tYM07rxmgkEWu", "video": "statum-built.mp4", "pdfs": [], "image": "images/statum-built.png", "screens": [ "images/screens/calendar-statumbuilt.png", "images/screens/corehub.png", "images/screens/socialshare.png", "images/screens/performancelab.png" ], "mockups": { "phone": "", "tablet": "", "laptop": "" }, "category": "Advanced Women's Strength, Hypertrophy and Power Program", "jsonFile": "jsons/statum-built.json", "whatToExpect": { "promise": "STATUM:BUILT Is The Advanced Next Step For Women Who Successfully Built And Scaled A True Foundation Through STATUM:CORE And Are Ready For A Higher Level of Training Demand, Sharper Execution, And A More Performance-Driven Focus With Greater Attention To The Areas Many Women Want To Develop Most, Including But Not Limited To Glutes, Legs, Hamstrings, Back, And Total-Body Composition. Expect A Higher Level Gym-Based Training Experience That Blends Strength And Hypertrophy With Explosive Power Output, Conditioning, And Total-Body Athletic Performance. The Opening Phase Reinforces Lifting Skill, Work Capacity, Strength And Hypertrophy Under Stricter Loads To Handle Later Phases Across The Macrocycle With Confidence And Consistency. Mesocycle 2, The Program Progresses Into More Demanding Strength And Hypertrophy Training, More Selective Exercise Sequencing, And Intentional Power Elements. As Mesocycle 3 Unfolds, Training Becomes More Specialized, Integrated And Athletic, Using Advanced Lower-Body And Upper-Body Intensity Booster Methods, Explosive Output, Power & Conditioning Elements To Build A Truly Capable Athlete From Top To Bottom. You’ll Move Through A Structured Weekly Rhythm of Lower-Body, Upper-Body, And Dedicated Power And Conditioning Sessions, With Built-in Recovery And Formal Checkpoints To Measure Progress And Keep Your Training Honest. The Result Is A Women-Specific Training Experience That Builds Lean Muscle Mass, Elevate Strength, Improve Speed And Explosiveness, And Move Beyond The Upper-Intermediate Level Into A Stronger, More Advanced Standard of Performance.", "nsca": { "primary": "Hypertrophy", "secondary": "Strength" }, "results": [ "Strength", "Lean Muscle Mass", "Fat Loss", "Body Composition", "Power", "Speed", "Technical Control", "Coordination & Balance" ], "outcomes": [ "Build Significant Lean Muscle Mass While Reducing Fat With Added Emphasis on Lower-Body Development While Still Increasing Upper-Body Strength, Shape And Tone.", "Lift Heavier With More Confidence Across The Big-Four Lifts With Stronger Execution From Block-To-Block.", "Move With More Power, Speed, And Athletic Intent Through Consistent And Intentional Integration of Plyometric Elements, Explosive Lifts, And Performance-Based Training.", "Improve Your Conditioning And Repeat-Effort Capacity, To Handle Demanding Sessions, Recover Better Between Efforts, And Sustain Higher Output Throughout The Week.", "Refine Your Lifting Technique, Body Control, And Landing Mechanics To Become More Capable, Better Coordinated, And More Confident Under Advanced Training Demand.", "See Measurable Progress Across Strength, Hypertrophy And Athletic Performance Through Structured Testing Checkpoints That Help You Track And See How Far You’ve Progressed.", "Finish The Program Stronger, More Athletic, And Better Built With A Higher Standard of Performance Than Where You Started." ], "commitment": { "sessions_per_week": 5, "weeklySplit": [ "Day 1 — LOWER–BODY", "Day 2 — UPPER–BODY", "Day 3 — LOWER–BODY", "Day 4 — UPPER–BODY", "Day 5 — POWER & CONDITIONING", "Day 6 — REST & REGENERATION", "Day 7 — REST & REGENERATION" ], "equipment": [ "Barbell & Squat Rack", "Adjustable Bench", "Dumbbells", "Cable Machine", "Plyo Box", "Sled Or Prowler", "Pull-Up Bar", "Kettlebell (Optional)", "Row Or Bike Erg" ], "intensifiers": [ "Circuit Training", "EMOMs", "AMRAPs", "MetCon & Conditioning Training", "Plyometric & Explosive Training", "Olympic-Lifts Power Complexes", "Loaded Carries" ] }, "who": { "for": [ "Women Who Want To Develop Lean Muscle Mass, Reduce Fat, Increase Tone And Build True Strength, With Added Emphasis on Lower-Body Development Without Compromising Upper-Body", "Intermediate – Advanced Women Ready To Progress Into A More Advanced Level of Strength And Hypertrophy Development.", "Women Who Value Structure, Progression, And Layered Training Experience, Willing To Unlock The Next Level of Strength, Hypertrophy And Performance.", "Lifters Who Are Ready For A More Performance-Led Training That Blends Strength, Hypertrophy, Athletic Development, Power Output, And Conditioning Across The Week.", "Anyone Ready For A Higher Standard of Training And Want To Move With More Strength, Hypertrophy, Confidence, Power, And Intent." ], "not_for": [ "Home-Only Setups Without The Listed Equipment", "Lifters Looking For A Narrow Single-Focus Program; Bodybuilding Only, Pure Powerlifting, Or Low-Intensity General Fitness Program Without Athletic Performance Training Elements", "People Currently Dealing With Unresolved Pain Or Injury And Should Avoid Lifting And Resistance Training." ] }, "phases": [ { "name": "Capacity & Technical Foundation", "weeks": "Weeks 1–4", "focus": "Built As The Next Step Forward From STATUM:CORE; Our Beginner-To-Intermediate Women’s Training System. The Opening Phase of STATUM:BUILT Is Designed For Women Who Are Ready For More Tone, Elevated Body Composition, Higher Training Demand, And A Performance-Driven Approach. It Takes The Foundation Established Earlier And Moves It Into A Complete Strength And Hypertrophy, Power & Conditioning Format — Building Stronger Lifting Skill, Better Work Capacity, And Most Confident Execution Under Load While Continuing To Develop And Strengthen The Areas Most Women Want To Develop Most. Designed To Improve How Well You Handle Training Volume, Reinforcing Cleaner Movement Patterns, And Building Consistency Across Compound Lifts Before Progressing Into Later, More Demanding Phases. The Structure Places A Clear Emphasis on Lower-Body Development Through Squat And Hinge Variations, Unilateral Training, Posterior-Chain Work, And Glute-Focused Accessories, Without Compromising Upper-Body Development. Integrated Strength And Hypertrophy, Athletic Performance, Conditioning, And Core Training Elements As Part of A Complete Training Week. You’ll Train Across Five Focused Sessions Each Week: Two Lower-Body Days, Two Upper-Body Days, And One Dedicated Power & Conditioning Day, With Built-in Rest & Regeneration Days To Create A Stronger, More Capable Female Athlete From The Ground Up. Rather Than Rushing Into Maximal Work, The Emphasis Stays on Controlled Execution, Challenging But Sustainable Loading, And Strong Positional Quality Across Every Session. The Result Is A Training Phase That Helps Women Build Meaningful Strength And Hypertrophy, Increase Lower-Body Development, Raise Upper-Body Capability, And Create The Power & Conditioning Base Needed For The Phases That Follow." }, { "name": "Integration & Intensification Phase", "weeks": "Weeks 5–8", "focus": "Same Structure, Increased Intent; Built As The Next Progression, This Phase Is Where Training Gets More Hands-on, More Demanding, And More Performance-Driven. The Goal Is To Take The Strength And Hypertrophy, Movement Quality, And Training Consistency Earned Ealier And Push Them Forward. It Continues To Build Strength And Muscle Mass While Asking More From Each Session Through More Specialized Lift Selection, More Integrated Exercise Execution, And A More Advanced Training Flow. Lower-Body Development Remains A Priority Throughout The Week, With Multiple Squat And Hinge Variations, Unilateral Training, Posterior-Chain Emphasis, And Glute-Driven Accessories, While Upper-Body Strength And Hypertrophy, Athletic Performance, As Well As Power & Conditioning Are Pushed Forward To Keep The Training Balanced, Athletic, And Goal-Oriented. You’ll Also Train Across Five Focused Sessions Each Week: Two Lower-Body Days, Two Upper-Body Days, And One Dedicated Power & Conditioning Day, With Rest & Regeneration Days Built in To Support Recovery And Repeatable Progress. The Phase Gets More Demanding in Terms of Strength And Hypertrophy Work And Integrated Power & Conditioning Finishers. Sessions Are Optimized To Stay Connected And More Goal-Oriented; Circuit Training, Stronger Accessory Pairings, And Power & Conditioning Elements That Raise The Training Demand Without Taking Away From Clean Movement, Strong Positions, Or Quality Execution. The Result Is A Phase That Helps Women Continue Building Strength, Lean Muscle, Total-Body Tone, Development, And Transition Confidently Into The Final Advanced Training Phase of The Program. " }, { "name": "Specialization & Athletic Performance Phase", "weeks": "Weeks 9–12", "focus": "Training Becomes More Specialized, More Athletic, And More Demanding in How It Asks You To Perform. This Phase Is Focused At Peak Performance; Stronger Lift Execution, More Targeted Lower-Body Work, More Athletic Elements, And A Higher Overall Training Demand Across The Week. It Continues To Build Strength And Muscular Development While Bringing in A More Performance-Driven Training Element; Explosive Work, More Advanced Circuit Training, Focused Upper And Lower-Body Development, And Specialized Full-Body Integration. Lower-Body Emphasis Remains Clear Throughout The Training Week — More Advanced Accessory Variations of Squat And Hinge Patterns, Unilateral Training, Hip & Quad-Dominant Accessories, Power & Conditioning Elements That Continue To Reinforce Strength, Shape, And Athletic Output Together. Upper-Body Is Developed With Intent, Using Pressing, Pulling, And Back Development To Keep The Program A True 360 Experience And Balanced. You’ll Still Train Across Five Focused Sessions Throughout The Week: Two Lower-Body Days, Two Upper-Body Days, And One Dedicated Power & Conditioning Day, With Built-in Rest & Regeneration Days To Support Recovery And Consistency. The Result Is A Training Experience That Helps Women Continue Building Strength, Increase Muscular Development, And Train More Athletically, More Capable, And More Performance-Led. " }, { "name": "Optional — Test & Deload", "weeks": "Week 13", "focus": "Dedicated Test & Deload Week Designed To Benchmark 1RMs Across The Big 4 Lifts, Reduce Fatigue, Restore Readiness, And Give Your Body A Chance To Recover After The Earlier Training Blocks. Volume And Loading Are Intentionally Pulled Back Across The Full Body, With Multiple Rest & Adaptation Days Built Into The Week To Keep Recovery Front And Center. Best Used As A Strategic Reset Before Moving Into The Next Training Program Or Before Any Planned Performance Check-in." } ], "faqs": [ { "q": "How Many Days Per Week Is STATUM:BUILT And How Long Are Sessions?", "a": "This Program Runs 5 Training Days Per Week. Most Sessions Take 60–75 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "q": "Is Nutrition Coaching Included?", "a": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "q": "Do You Offer Women-Specific Tools?", "a": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "q": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "a": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "q": "What if I Miss A Session?", "a": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "q": "How Do I Track Progress And PRs?", "a": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "q": "Are There Benchmark, Deload, Or Test Weeks?", "a": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "q": "How Do I Work Up To My True 1RM?", "a": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "q": "Are There Beginners Specific Warm-Up Tools?", "a": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "q": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "a": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ] }, "difficulty": "Intermediate - Advanced", "focus": [ "Hypertrophy", "Strength", "Power" ], "targetSex": "women", "identity": { "key": "velocity-build", "signature": "Explosive Build", "focusLabel": "Power", "primaryHue": 312, "secondaryHue": 18, "tertiaryHue": 208, "mediaBase": "#120a10" }, "slug": "statum-built-9", "seoTitle": "STATUM:BUILT | Program Details | StrengthCode", "seoDescription": "Past The CORE. Into The BUILT — For Her · 12 Weeks · Athlete Development Program", "faqSchema": [ { "question": "How Many Days Per Week Is STATUM:BUILT And How Long Are Sessions?", "answer": "This Program Runs 5 Training Days Per Week. Most Sessions Take 60–75 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "question": "Is Nutrition Coaching Included?", "answer": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "question": "Do You Offer Women-Specific Tools?", "answer": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "question": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "answer": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "question": "What if I Miss A Session?", "answer": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "question": "How Do I Track Progress And PRs?", "answer": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "question": "Are There Benchmark, Deload, Or Test Weeks?", "answer": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "question": "How Do I Work Up To My True 1RM?", "answer": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "question": "Are There Beginners Specific Warm-Up Tools?", "answer": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "question": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "answer": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ], "aliases": [ "STATUM BUILT", "Statum Built" ] }, { "id": "3", "title": "QUANTUM LIFT", "tagline": "Lean Muscle · Strength · Athletic Output", "duration": "12 Weeks", "experience": [ "Intermediate", "Advanced" ], "locations": [ "Gym" ], "price": "45", "priceId": "price_1TQxauEU4g1tYM07rxmgkEWu", "video": "strengthmethod.mp4", "pdfs": [], "image": "images/strengthmethod.png", "screens": [ "images/screens/calendar-quantumlift.png", "images/screens/corehub.png", "images/screens/socialshare.png", "images/screens/performancelab.png" ], "mockups": { "phone": "", "tablet": "", "laptop": "" }, "category": "Gym Hypertrophy, Strength and Power Training Program", "jsonFile": "jsons/strengthmethod.json", "whatToExpect": { "promise": "Expect A Structured Gym-Based Training Program That Builds Lean Muscle Mass, Improves Technique, And Develops A 360 Athletic Output Across Each Phase. The Program Starts By Building Movement Quality, Lifting Consistency, And The Work Capacity Needed To Handle More Demanding Training Sessions With Confidence. From There, Training Becomes More Specialized; Upper And Lower Body Focus, More Demanding Exercise Selection, Cross-Training Circuits And More Targeted Volume For Visible Muscular Development. As The Program Advances, The Sessions Become More Performance-Driven, Blending Heavier Compound Lifts, Higher Training Density, And Explosive Elements That Push Strength, Hypertrophy And Athleticism Forward Simultaneously. Across The Complete 3-Phase Macrocycle, You Will Train Foundational Patterns Through Compound Lifts — Pressing, Hinging, Pulling, Lunging, Squatting And Unilateral Work in A Specialized And Progressive Framework From Phase-To-Phase. The Result Is Not Just More Lean Muscle, But Increased Force Production, Better Training Quality, Stronger Movement Patterns, And A More Complete Physique That Performs As Well As It Looks.", "nsca": { "primary": "Hypertrophy", "secondary": "Strength" }, "results": [ "Lean Muscle Mass", "Strength", "Muscular Endurance", "Fat Loss", "Force Production", "Athleticism", "Coordination & Balance" ], "outcomes": [ "Build A Stronger, More Muscular Physique Through A Structured Upper / Lower Strength And Hypertrophy Progression.", "Add Noticeable Lean Muscle Mass Across The Full-Body Through Targeted Volume.", "Increase Training Density And Session Quality With Smart Exercise Pairings, Cross-Training, Finishers, And Targeted Metabolic Hypertrophy Work.", "Improve Full-Body Control, Balance, And Athletic Coordination Through Unilateral Work, Contralateral Work, Explosive & Plyometric Work, And Contrast-Based Training.", "Develop Greater Work Capacity To Handle More Training Volume With Cleaner Execution And Less Drop-Off Across Sessions.", "Complete Progression Framework Beyond Basic, Traditional Muscle Building; Developing More Force, Sharper Output, And Better Total-Body Athletic Performance." ], "commitment": { "sessions_per_week": 5, "weeklySplit": [ "Day 1 — Upper-Body Push", "Day 2 — Lower-Body Anterior-Chain", "Day 3 — Upper-Body Pull", "Day 4 — Lower-Body Posterior-Chain", "Day 5 — Rest & Regeneration", "Day 6 — Total-Body Metabolic Hypertrophy", "Day 7 — Rest & Regeneration" ], "equipment": [ "Barbell & Squat Rack", "Adjustable Bench", "Dumbbells", "Kettlebells", "Cable / Pulley Machine", "Bands", "Conditioning / Plyometric Equipment (Medicine Ball, Plyo Box, Battle Rope)" ], "intensifiers": [ "Circuit Training", "Contrast-Sets", "AMRAP Finishers", "Mechanical Drop-Sets", "Burn-Set / Rest-Pause Finishers", "Explosive Output Work", "Plyometric Drills", "Athletic Conditioning Intervals" ] }, "who": { "for": [ "Intermediate To Advanced Lifters Who Want To Build Lean Muscle Mass, Get Stronger, Reduce Fat, And Improve Overall Athletic Performance Simultaneously", "Lifters Willing To Train With A Clear Upper / Lower Structure And Want Each Training Day To Have A Defined Purpose Across Push, Pull, Anterior-Chain, Posterior-Chain, And Total-Body Metabolic Hypertrophy", "Athletic Physique-Focused Trainees Who Want More Than A Basic Muscle-Building Split And Value Movement Quality, Training Density, And Strong Execution Alongside Serious Muscle Mass", "Trainees With Access To A Commercial Gym Willing To Train With Free-Weights, Unilateral Work, Plyometrics, And Conditioning in One Program", "Anyone Looking For A Progression That Starts With Intermediate Technical Foundation And Work Capacity, Then Scales Into Advanced Hypertrophy, Heavier Loading, And Higher-Performance Output" ], "not_for": [ "Home-Only Setups Without The Listed Equipment", "Complete Beginners Who Need To Learn Foundational Lifting Technique, Basic Exercise Setup, And Simple Training Structure Before Moving Into More Demanding Progressions", "Anyone Looking For A Narrow Single-Focus Program; Bodybuilding Only, Pure Powerlifting, Or Low-Intensity General Fitness Program Without Athletic Performance Elements", "People Currently Dealing With Unresolved Pain Or Injury And Should Avoid Lifting And Explosive Work." ] }, "phases": [ { "name": "Capacity & Technical Foundation Phase", "weeks": "Weeks 1–4", "focus": "Builds The Base That Everything Else Depends On — Better Movement Quality, Stronger Technical Consistency, And The Work Capacity To Handle More Demanding Training Ahead. This Opening Mesocycle Uses A Structured Upper / This Opening Mesocycle Combines A Structured Upper / Lower Split With A Total-Body Metabolic Hypertrophy Day To Develop Strength, Hypertrophy, Control, And Work Capacity Across Pressing, Pulling, Squatting, Hinging, Lunging, And Unilateral — To Make Training Sharp, Driven, And Deliberate From Day One. Across The Week, Training Is Anchored By Compound Lifts. Those Primary Movements Are Supported By Targeted Accessory Work For The Shoulders, Back, Glutes, Hamstrings, Calves, Arms, And Trunk So You Are Not Just Getting Stronger and Building Lean Muscle — You Are Building A Well-Rounded Physique And A More Durable Training Base. What Makes This Phase Effective Is The Way It Blends Controlled Tempos, Circuit Training, Explosive Lower-Body Contrast Work, Mechanical Drop-Set Finishers, And A Dedicated Metabolic Hypertrophy Session. The Result Is A Strength And Hypertrophy Phase That Builds Lean Muscle Mass, Increases Training Density And Reinforces Clean Execution Under Fatigue Without Skipping Over The Technical Foundation Required For Long-Term Progress. Best Suited To Lifters / Trainees Who Want An Athletic Upper / Lower Hypertrophy Program With Clear Structure, Smart Exercise Pairing, And Enough Variety To Build Lean Muscle While Forging Movement Skill. Designed To Build Quality First With Challenging Rep-Based Loading, Controlled Eccentric Work, Pauses, And Repeated Exposure To Compound Lifts." }, { "name": "Integration & Specialization Phase", "weeks": "Weeks 5–8", "focus": "Takes The Foundation Built in Phase 1 And Pushes It Into A More Specialized Strength & Hypertrophy Block Built Around Better Exercise Integration, Sharper Body-Part Emphasis, And Higher-Quality Training Density. The Week Is Still Organized Through A Structured Upper / Lower Split, But Now Each Session Has A More Specialized Purpose: Upper-Body Push Focus, Lower-Body Anterior-Chain Focus, Upper-Body Pull Focus, Lower-Body Posterior-Chain Focus, And A Total-Body Metabolic Hypertrophy Day That Ties The Entire Phase Together. It Leans Harder Into Targeted Development Without Losing The Athletic Structure of The Program. What Sets This Phase Apart From The Previous Is The Way Specialization Is Built Into The Session Design. Repeated Circuit Training, Heavier Compound Lifts Paired With Accessory Volume, AMRAP Finishers And Minimal Transition Rest (Intra-Set) With Full Rest Between Circuit Blocks Create A Training Effect That Is Both Muscular And Performance-Driven. It Pushes You Into Producing Force, Quality Output Across Pressing, Pulling, Squatting, Hinging, Unilateral Training, And Metabolic Conditioning With More Intention And Better Local Muscular Demand. It Is Built For The Athlete / Trainee Who Wants A More Specialized Strength & Hypertrophy Phase With Clear Upper-Body Push / Pull Split, Dedicated Anterior- And Posterior-Chain Lower-Body Training, And Enough Training Density To Drive Visible Lean Muscle Mass Development While Keeping Sessions Structured And Targeted. With Heavier Compound Lifts, More Focused Accessory Sequencing, And Strategic Finishers, It Bridges Foundational Training Into More Advanced Physique-Focused Progression." }, { "name": "Intensification & Athletic Performance Phase", "weeks": "Weeks 9–12", "focus": "Shifts The Program Into A More Advanced Training Block Built To Elevate Force Production, Increase Athletic Output, And Wrap-Up The Macrocycle With Peak Performance. The Weekly Structure Stays Organized And Targeted, But The Training Now Carries A Different Demand: Heavier Primary Work, Faster Intent on Primary Lifts, And A Dedicated Total-Body Power Day That Pushes The Phase Beyond Standard Strength & Hypertrophy Programming. Built Around A Focused Upper / Lower Split With Clear Session Intent Across Upper-Body Push, Lower-Body Anterior-Chain, Upper-Body Pull, And Lower-Body Posterior-Chain. Heavy Pressing, Squatting, Hinging, And Rowing Patterns Are Paired With Targeted Accessory Work, While Explosive Elements Bring A True Athletic Performance Layer Into The Week. Compound Lifts Are Paired Inside Demanding Circuit Blocks, Accessory Work Is Used To Extend Local Muscular Output, And Intensity Booster Finishers Create A High-Effort Training Effect That Is Both Performance-Driven And Physique-Focused. The Result Is A Strength, Hypertrophy, And Power Phase That Builds Sharper Output Under Fatigue While Keeping Each Session Organized Around A Specific Goal. Strong Fit For Lifters Who Respond Well To Structured Upper / Lower Training But Want A More Performance-Forward Phase With Heavier Loading, Denser Sequencing, And A Higher-Output Finish To The Training Week. The Goal Is To Train With More Intent, More Output, And More Demanding Session Design While Continuing To Build Lean Muscle Mass And Reinforce Strong Movement Patterns." }, { "name": "Optional — Deload And Transition", "weeks": "Week 13", "focus": "Optional Deload Week Designed To Reduce Fatigue, Restore Readiness, And Give Your Body A Chance To Recover After The Demands of The Earlier Training Blocks. Volume And Loading Are Intentionally Pulled Back Across The Full Body, With Multiple Rest & Regeneration Days Built Into The Week To Keep Recovery Front And Center. Best Used As A Strategic Reset Before Moving Into The Next Training Program Or Before Any Planned Performance Check-in." } ], "faqs": [ { "q": "How Many Days Per Week Is QUANTUM LIFT And How Long Are Sessions?", "a": "This Program Runs 5 Training Days Per Week. Most Sessions Take 60–80 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "q": "Is Nutrition Coaching Included?", "a": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "q": "Do You Offer Women-Specific Tools?", "a": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "q": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "a": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "q": "What if I Miss A Session?", "a": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "q": "How Do I Track Progress And PRs?", "a": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "q": "Are There Benchmark, Deload, Or Test Weeks?", "a": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "q": "How Do I Work Up To My True 1RM?", "a": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "q": "Are There Beginners Specific Warm-Up Tools?", "a": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "q": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "a": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ] }, "difficulty": "Intermediate - Advanced", "focus": [ "Hypertrophy", "Strength", "Power" ], "targetSex": "unisex", "identity": { "key": "precision-hybrid", "signature": "Precision Output", "focusLabel": "Hypertrophy", "primaryHue": 232, "secondaryHue": 188, "tertiaryHue": 274, "mediaBase": "#091018" }, "slug": "quantum-lift-3", "seoTitle": "QUANTUM LIFT | Program Details | StrengthCode", "seoDescription": "Train · Progress · Transform · 12 Weeks · Fitness Program", "faqSchema": [ { "question": "How Many Days Per Week Is QUANTUM LIFT And How Long Are Sessions?", "answer": "This Program Runs 5 Training Days Per Week. Most Sessions Take 60–80 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "question": "Is Nutrition Coaching Included?", "answer": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "question": "Do You Offer Women-Specific Tools?", "answer": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "question": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "answer": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "question": "What if I Miss A Session?", "answer": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "question": "How Do I Track Progress And PRs?", "answer": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "question": "Are There Benchmark, Deload, Or Test Weeks?", "answer": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "question": "How Do I Work Up To My True 1RM?", "answer": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "question": "Are There Beginners Specific Warm-Up Tools?", "answer": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "question": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "answer": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ], "aliases": [ "QuantumLift", "Quantum Lift Program" ] }, { "id": "7", "title": "PEAK³", "tagline": "Where Strength, Size, And Grit Collide", "duration": "12 Weeks", "experience": [ "Beginner", "Advanced" ], "locations": [ "Gym" ], "price": "45", "priceId": "price_1TQxauEU4g1tYM07rxmgkEWu", "video": "peak3.mp4", "pdfs": [], "image": "images/peak3.png", "screens": [ "images/screens/calendar-peak.png", "images/screens/corehub.png", "images/screens/socialshare.png", "images/screens/performancelab.png" ], "mockups": { "phone": "", "tablet": "", "laptop": "" }, "category": "4-Day Strength and Hypertrophy Powerlifting Program", "jsonFile": "jsons/peak3.json", "whatToExpect": { "promise": "Expect A Structured 4-Day Strength-First Program Built Around Squat, Bench Press, Deadlift, And Overhead Press, With Targeted Accessory Work To Support Long-Term Strength Progress. You’ll Start By Building Better Movement Quality, More Training Capacity, And A Strong Base Through Controlled Loading, Full Range of Motion, And Repeatable Execution. As The Program Progresses, Training Gets Heavier, More Demanding, To Carry That Foundation Into True Strength Performance Across Core Lifts. Throughout The Week, Accessories Build Your Legs, Glutes, Hamstrings, Back, Shoulders, Arms, And Trunk Control To Be Able To Handle Heavier Loads And Tension Without Losing Position Or Control. In The Final Phase, The Focus Shifts Toward More Intensive, Aggressive And Performance-Driven Lifting, Where Producing Force Under Heavier Loads Becomes The Priority. By The End of The Program, You'll Be Significantly Stronger, More Technically Consistent, Have Built A Descent Lean Muscle Mass, And Better Positioned To Perform The Big-Four Lifts At A Higher Level Of Strength, Control, And Confidence.", "nsca": { "primary": "Strength", "secondary": "Hypertrophy" }, "results": [ "Strength", "Lean Muscle Mass", "Force Production", "Body Composition", "Technical Control", "Coordination & Balance" ], "outcomes": [ "Build A Competition-Grade Strength Foundation Across The Big-Four Lifts — Squat, Bench Press, Deadlift, And Overhead Press With Increased Performance Block To Block.", "Increase Total-Body Lean Muscle Mass Through Targeted, Focused Hypertrophy.", "Elevate Positional Strength, Unilateral Control, And Total-Body Stability That Carry Over Directly Into Performance.", "Raise Movement Quality, Control, And Execution Under Heavy Load To Perfrom With Precision, Stronger Positions, And Hold Up Under Pressure.", "Break Through Plateaus, Increase Your True 1RM And Beat Your Own PRs.", "Finish The Program More Confident Handling Heavier Loads With Higher Force Production And Push Bigger Numbers Across The Big Four Lifts." ], "commitment": { "sessions_per_week": 4, "weeklySplit": [ "Day 1 — SQUAT FOCUS", "Day 2 — BENCH FOCUS", "Day 3 — REST & REGENERATION", "Day 4 — DEADLIFT FOCUS", "Day 5 — PRESS FOCUS & ACCESSORIES", "Day 6 — REST & REGENERATION", "Day 7 — REST & REGENERATION" ], "equipment": [ "Barbell & Squat Rack", "Adjustable Bench", "Dumbbells", "GHR (Optional)", "Pull-Up Bar", "Cable Machine" ], "intensifiers": [ "Circuit Training", "Loaded Carries", "Band-Resisted Loading", "AMRAPs", "Controlled Pauses And Iso Holds", "Eccentric Overload And Slow Tempos" ] }, "who": { "for": [ "Beginner To Advanced Lifters Who Want To Build Significant Strength Across The Big-Four Lifts While Increasing Lean Muscle Mass, Movement Quality, Control, And Consistency.", "Lifters Who Want A Structured 4-Day Strength-First Program Built Around Squat, Bench Press, Deadlift, And Overhead Press.", "Trainees Who Want Their Main Lifts Reinforced With Targeted Accessory Work That Brings Up Weak Links Across The Full-Body.", "People Past The Absolute Beginner Stage With Basic Free-Weight Knowledge And Ready To Turn Into True Strength With Structure, Greater Loading, And Clear Progression.", "Anyone Who Needs More Than Just Heavy Lifting And Want To Build Movement Quality, Control, And Training Capacity That Support Long-Term Progress." ], "not_for": [ "Home-Only Setups Without The Listed Equipment", "Lifters Looking For A Narrow Single-Focus Program; Bodybuilding Only, Pure Powerlifting, Or Low-Intensity General Fitness Program Without Athletic Performance Training Elements", "People Currently Dealing With Unresolved Pain Or Injury And Should Avoid Lifting And Resistance Training." ] }, "phases": [ { "name": "Capacity & Strength Foundation Phase", "weeks": "Weeks 1–4", "focus": "Phase 1 Builds The Strength, Capacity, And Control Foundation Needed For Continued Progress Throughout The Program — Movement Quality, Training Capacity, And A Strong Foundation Across The Big 4 Lifts. Training Is Anchored By Squat, Bench Press, Deadlift, And Overhead Press, With Targeted Accessory Work To Build Legs, Glutes, Hamstrings, Back, Shoulders, Arms, And Trunk Strength Essential To Long-Term Progress. Accessories Have A Clear Job — Bring Up Strength and Intentional Targeted Hypertrophy Together To Keep The Big Lifts Progressing. This Phase Prioritizes Controlled Tempo, Full Range of Motion, And Repeatable Execution To Keep The Strength You Build Stable, Repeatable, Usable, And Ready To Carry Forward Into The Following Phases. Expect A Structured Opening Block That Builds Work Capacity, Reinforces Technical Control, And Lays Down The Muscular Foundation For The More Demanding Phases That Follow. " }, { "name": "Integration & Intensification Phase", "weeks": "Weeks 5–8", "focus": "Builds on The Foundation Established in Phase 1 — Increasing Loading Demand And Shifting The Focus Toward More Integrated Strength Work. Training Remains Anchored By The Big 4 — Squat, Bench Press, Deadlift, And Overhead Press, While Accessory Work Becomes More Intentional, More Deliberate — Raising Force Production, Positional Strength, Unilateral, And Total-Body Control. Strength Training Becomes More Pronounced — Heavier Loads With Longer Recovery, Loaded Carries, And Intentional Circuit Training. Main Lifts Are Programmed With Challenging Top-End Working Sets, While Accessories Continue To Reinforce Movement Quality, Strength, Muscular Development, And Positional Control Around The Primary Lifts. Expect More Demanding Top Sets, More Deliberate Accessory Selection, Higher Force Production And Continued Emphasis on Execution Under Load. The Goal Is To Carry The Base Built in Phase 1 Into A Higher Level Of Strength Performance." }, { "name": "CNS Readiness & Peak Performance Phase", "weeks": "Weeks 9–12", "focus": "Builds on And Scales From The Strength Foundation Established in The First Two Phases — Increasing Neural Demand And Shifting The Focus Toward Peak, Competition-Style Performance. Training Remains Centered Around The Big 4 — Squat, Bench Press, Deadlift, And Overhead Press, While Accessory Work Is More Specialized And Performance-Driven To Increase Positional Strength, Reinforce Trunk Stability, And Raise Force Production Under Heavier Load. Main Lifts Drive Force Production At Lower Rep Ranges And Higher Recovery, While Secondary Movements Continue To Reinforce Positional Strength, Stability, And Muscular Development. This Phase Is Built To Turn The Foundation Established in Phase 1, The Strength, Muscular Development, And Positional Control Built in Phase 2 Into Peak Performance Under Heavier Load. Strategic Accessory Work Supports Prime Movers, Builds Up Weak Links, And Maintains Execution As Intensity Climbs. Expect Higher, More Confident Execution Under Heavy Load With Increased Force Production Across Squat, Bench Press, Deadlift, Overhead Press And More Pronounced Muscle Mass." }, { "name": "Optional — Back-off And Transition", "weeks": "Week 13", "focus": "Optional Deload Week Designed To Reduce Fatigue, Restore Readiness, And Give Your Body A Chance To Recover After The Demands of The Earlier Training Blocks. Volume And Loading Are Intentionally Pulled Back Across The Full Body, With Multiple Rest & Regeneration Days Built Into The Week To Keep Recovery Front And Center. Best Used As A Strategic Reset Before Moving Into The Next Training Program Or Before Any Planned Performance Check-in." } ], "faqs": [ { "q": "How Many Days Per Week Is PEAK³ And How Long Are Sessions?", "a": "This Program Runs 4 Training Days Per Week. Most Sessions Take 50–70 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "q": "Is Conditioning Or Power Work Included, Or Just Strength/Lifting?", "a": "There Is No Dedicated Conditioning Circuit Day; This Is A Strength-And-Hypertrophy Peaking Plan Centered on Heavy Main-Lift Exposures, Staged 1RM Testing, And Light Back-Off Technique Work — These Blocks Are Programmed To Improve Work Capacity And Performance Without Reducing Main-Lift Quality, Nor Kill Your Gains." }, { "q": "Is Nutrition Coaching Included?", "a": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "q": "Do You Offer Women-Specific Tools?", "a": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "q": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "a": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "q": "What if I Miss A Session?", "a": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "q": "How Do I Track Progress And PRs?", "a": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "q": "Are There Benchmark, Deload, Or Test Weeks?", "a": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "q": "How Do I Work Up To My True 1RM?", "a": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "q": "Are There Beginners Specific Warm-Up Tools?", "a": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "q": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "a": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ] }, "difficulty": "Beginner - Advanced", "focus": [ "Strength", "Hypertrophy" ], "targetSex": "unisex", "identity": { "key": "peak-strength", "signature": "CNS Peak", "focusLabel": "Strength", "primaryHue": 356, "secondaryHue": 18, "tertiaryHue": 214, "mediaBase": "#120b0c" }, "slug": "peak3-7", "seoTitle": "PEAK³ | Program Details | StrengthCode", "seoDescription": "Where Strength, Size, And Grit Collide · 12 Weeks · Athlete Development Program", "faqSchema": [ { "question": "How Many Days Per Week Is PEAK³ And How Long Are Sessions?", "answer": "This Program Runs 4 Training Days Per Week. Most Sessions Take 50–70 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "question": "Is Conditioning Or Power Work Included, Or Just Strength/Lifting?", "answer": "There Is No Dedicated Conditioning Circuit Day; This Is A Strength-And-Hypertrophy Peaking Plan Centered on Heavy Main-Lift Exposures, Staged 1RM Testing, And Light Back-Off Technique Work — These Blocks Are Programmed To Improve Work Capacity And Performance Without Reducing Main-Lift Quality, Nor Kill Your Gains." }, { "question": "Is Nutrition Coaching Included?", "answer": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "question": "Do You Offer Women-Specific Tools?", "answer": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "question": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "answer": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "question": "What if I Miss A Session?", "answer": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "question": "How Do I Track Progress And PRs?", "answer": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "question": "Are There Benchmark, Deload, Or Test Weeks?", "answer": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "question": "How Do I Work Up To My True 1RM?", "answer": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "question": "Are There Beginners Specific Warm-Up Tools?", "answer": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "question": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "answer": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ], "aliases": [ "PEAK3", "Peak 3" ] }, { "id": "6", "title": "RECODE4", "tagline": "A 4-Day Strength, Muscle & Power Program for Busy Athletes", "duration": "12 Weeks", "experience": [ "Beginner", "Advanced Intermediate" ], "locations": [ "Gym" ], "nsca": { "primary": "Hypertrophy", "secondary": "Strength" }, "price": "45", "priceId": "price_1TQxauEU4g1tYM07rxmgkEWu", "video": "recode12.mp4", "pdfs": [], "image": "images/recode12.png", "screens": [ "images/screens/calendar-recode12.png", "images/screens/corehub.png", "images/screens/socialshare.png", "images/screens/performancelab.png" ], "mockups": { "phone": "", "tablet": "", "laptop": "" }, "category": "4-Day Strength, Muscle and Power Program for Busy Professionals", "jsonFile": "jsons/recode12.json", "whatToExpect": { "promise": "Built For Busy Professionals And 9-To-5 Trainees Who Want High-Level Training, Substantial Results, And Zero Wasted Time In The Gym. It Starts By Building Movement Quality, Technical Consistency, And Training Capacity To Own The Core Lifts And Build A Stronger Base Before More Demanding Work Begins. From There, Training Progresses Into A Higher-Output Phase That Drives Strength And Lean Muscle Mass Forward With Heavier Compound Lifting, More Demanding Accessory Work, Circuit Training And Explosive Output That Keep Speed And Athleticism Central. In The Final Phase, The Program Becomes More Specialized, Combining More Advanced Intensifier Methods, Compound Lifts, Targeted Muscle-Building Accessories, Unilateral Training, Advanced Circuit Training And Performance-Focused Power And Conditioning. Across All Phases, The Goal Is To Build Lean Muscle Mass And Strength Without Losing Coordination, Movement Quality, Or Athletic Carryover. Expect A Structured, Progressive, And Performance-Driven Training Experience With Each Phase Building on And Scaling From The One Before It. By The End of The Program, You'll Be Stronger, Have Built Significant Lean Muscle Mass, More Capable of Explosive Output, And Better Prepared For The Next Training Program.", "results": [ "Lean Muscle Mass", "Strength", "Power", "Fat Loss", "Conditioning", "Athleticism", "Force Production", "Coordination & Balance" ], "outcomes": [ "Add Significant Lean Muscle Mass, Reduce Fat And Increase Body-Tone Without Sacrificing Athleticism, Movement Quality, Or Training Efficiency.", "Build True Strength And Athletic Performance Through Progressive Overload, Compound Lifting And Intentional Integration of Intensifier Methods.", "Increase Explosive Output Through Jumps, Throws, Dynamic Training, And Performance-Driven Power Training.", "Develop Unilateral Control, Muscular Balance, And Force Production That Improves How You Move, Perform, And Hold Up Under Load.", "Finish The Program Stronger, More Muscular, More Developed, And Better Prepared For Your Next Training Program." ], "commitment": { "sessions_per_week": 4, "weeklySplit": [ "Day 1 — LOWER-BODY", "Day 2 — UPPER-BODY", "Day 3 — REST & REGENERATION", "Day 4 — POWER OUTPUT", "Day 5 — TOTAL-BODY HYPERTROPHY & CONDITIONING", "Day 6 — REST & REGENERATION", "Day 7 — REST & REGENERATION" ], "equipment": [ "Barbell & Squat Rack", "Adjustable Bench", "Dumbbells", "Cable Machine And Resistance Bands", "Plyo Box", "Medicine Ball", "Rower Or Bike Erg (For Intervals)" ], "intensifiers": [ "Circuit Training", "Pyramid Sets", "AMRAP Sets", "Tabata Metcon Finishers", "Band-Resisted Loading", "Contrast Sets", "Speed-Focused Power Output", "Controlled Pauses, Iso Holds, And Eccentric Overload" ] }, "who": { "for": [ "Busy Professionals, 9-To-5 Trainees, And Athletes Who Want Structured, High-Level 4-Day Training Program Built To Add Lean Muscle Mass, Increase Strength, Elevate Power And Conditioning While Reducing Fat.", "Lifters Who Understand And Value Compound Movements Over Isolation-Based Splits And Want A Muscle-Building, Strength, Athletic Performance Program Designed To Develop The Body As One Complete Unit.", "Beginner To Intermediate Lifters Who Want A Progressive, Performance-Driven Training Program Built Around Compound Lifts, Strategic Accessory Work, And Athletic Development.", "People Who Value A Clear Progression From Technical Foundation To Advanced Strength Expression, Greater Force Production, And Higher-Level Athletic Output.", "Anyone Who Wants To Train With Purpose, Measurable Progress, Zero Wasted Effort, And Eliminate Guesswork." ], "not_for": [ "Home-Only Setups Without The Listed Equipment", "Anyone Looking For A Narrow Single-Focus Program; Bodybuilding Only, Pure Powerlifting, Or Low-Intensity General Fitness Program Without Athletic Performance Elements", "People Currently Dealing With Unresolved Pain Or Injury And Should Avoid Lifting And Explosive Work." ] }, "phases": [ { "name": "Capacity & Technical Foundation Phase", "weeks": "Weeks 1–4", "focus": "Built To Create A Stronger, More Athletic Base Before Heavier Loading And More Advanced Progressions Begin. The Focus Is on Movement Quality, Training Capacity, Technical Consistency, And Full-Body Development Through A Structured Weekly Split That Combines Lower-Body Strength And Hypertrophy, Upper-Body Strength And Hypertrophy, Explosive Power Work, And Total-Body Power & Conditioning. You'll Develop Better Lifting Technique on Compound Movements, More Lower-Body And Upper-Body Strength And Hypertrophy With Balanced Accessory Work, Increased Explosive Output Through Jumps, Throws And Dynamic Pressing, More Total-Body Muscle Development Without Sacrificing Athleticism And Higher Conditioning Capacity. It Prioritizes Control Before Intensity — The Focus Is on Owning Movement Patterns, Building Repeatable Execution, And Creating A Deeper Work-Capacity. Expect A Training Experience That Develops Strength, Lean Muscle Mass, Coordination, And Power in An Athletic, Structured, And Intentional Training Flow." }, { "name": "Volume & Intensification Phase", "weeks": "Weeks 5–8", "focus": "Training Gets Denser And More Performance-Driven. After Building The Technical Base in The Opening Phase, This Phase Pushes Strength And Hypertrophy Forward With More Demanding Execution, Higher-Output Accessory Work, And Explosive Power Training That Keep Athleticism Central. You’re Scaling From Previous Phase, Loading More Aggressively, Accumulating More Quality Volume, And Building Strength, Lean Muscle, And Explosive Capacity. The Result Is A Strength And Muscle-Building Phase That Increases Lean Muscle, Force Production, And Work Capacity Without Compromising Speed Or Movement Quality. Designed To Drive Progress Further in Both Output And Physique — More Total-Body Strength Anchored By Compound Lifts, Elevated Hypertrophy Through Increased Training Volume And Targeted Accessory Work, Greater Force Production Through Jumps, Explosive Presses, And Plyometric Work, Stronger Unilateral Control, Posterior-Chain Development, Enhanced Power & Conditioning Support Through High-Output Finishers. This Creates A Training Effect That Supports Lean Muscle Growth, Higher Athletic Carryover, Improved Body-Composition And Sharper Performance. " }, { "name": "Specialization & Athletic Performance", "weeks": "Weeks 9–12", "focus": "Training Shifts Into A More Deliberate, Intentional, Performance-Driven Phase — Improved Explosiveness, Bringing Up Any Lagging Muscle Groups, Building More Athletic Control, And Developing The Ability To Produce Force On-Demand. Training Becomes More Selective And More Complete Refining The Athlete You've Built, Keeps Strength And Hypertrophy Central And Layers In Explosive Power Work To Make Training More Powerful. Compound Lifts Remain Anchor With Added Attention To Explosive Output, Lean Muscle Development, Unilateral Control, And More Integrated Accessories. The Result Is A Denser Blend of Lean Muscle, Strength, Athleticism, And Performance. Designed To Push Lean Muscle Development, Strength And Athletic Output At The Same Time — Heavier Loads on Main Lifts, More Advanced Selection Of Accessories, Increased Explosive Performance, Stronger Unilateral Control, Higher Power & Conditioning Demand With Performance-Driven Finishers." }, { "name": "Optional — Deload And Transition", "weeks": "Week 13", "focus": "Optional Deload Week Designed To Reduce Fatigue, Restore Readiness, And Give Your Body A Chance To Recover After The Demands of The Earlier Training Blocks. Volume And Loading Are Intentionally Pulled Back Across The Full Body, With Multiple Rest & Regeneration Days Built Into The Week To Keep Recovery Front And Center. Best Used As A Strategic Reset Before Moving Into The Next Training Program Or Before Any Planned Performance Check-in." } ], "faqs": [ { "q": "How Many Days Per Week Is RECODE12 And How Long Are Sessions?", "a": "This Program Runs 4 Training Days Per Week. Most Sessions Take 50–70 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "q": "Is Nutrition Coaching Included?", "a": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "q": "Do You Offer Women-Specific Tools?", "a": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "q": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "a": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "q": "What if I Miss A Session?", "a": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "q": "How Do I Track Progress And PRs?", "a": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "q": "Are There Benchmark, Deload, Or Test Weeks?", "a": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "q": "How Do I Work Up To My True 1RM?", "a": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "q": "Are There Beginners Specific Warm-Up Tools?", "a": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "q": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "a": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ] }, "difficulty": "Beginner - Advanced Intermediate", "focus": [ "Hypertrophy", "Strength", "Power" ], "targetSex": "unisex", "identity": { "key": "conditioning-rebuild", "signature": "Athletic Rebuild", "focusLabel": "Power", "primaryHue": 186, "secondaryHue": 152, "tertiaryHue": 32, "mediaBase": "#091012" }, "slug": "recode4-6", "seoTitle": "RECODE4 | Program Details | StrengthCode", "seoDescription": "A 4-Day Strength, Muscle & Power Program for Busy Athletes · 12 Weeks · Fitness Program", "faqSchema": [ { "question": "How Many Days Per Week Is RECODE12 And How Long Are Sessions?", "answer": "This Program Runs 4 Training Days Per Week. Most Sessions Take 50–70 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "question": "Is Nutrition Coaching Included?", "answer": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "question": "Do You Offer Women-Specific Tools?", "answer": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "question": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "answer": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "question": "What if I Miss A Session?", "answer": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "question": "How Do I Track Progress And PRs?", "answer": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "question": "Are There Benchmark, Deload, Or Test Weeks?", "answer": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "question": "How Do I Work Up To My True 1RM?", "answer": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "question": "Are There Beginners Specific Warm-Up Tools?", "answer": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "question": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "answer": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ], "aliases": [ "RECODE 4", "Recode 4" ] }, { "id": "11", "title": "KineticPro", "tagline": "Strength Meets Speed. Muscle Meets Performance. No Guess Work", "duration": "12 Weeks", "experience": [ "Beginner", "Advanced" ], "locations": [ "Gym" ], "price": "45", "priceId": "price_1TQxauEU4g1tYM07rxmgkEWu", "video": "hypertrophy.mp4", "pdfs": [], "image": "images/kineticpro.png", "screens": [ "images/screens/calendar-kineticpro.png", "images/screens/corehub.png", "images/screens/socialshare.png", "images/screens/performancelab.png" ], "mockups": { "phone": "", "tablet": "", "laptop": "" }, "category": "Performance Strength, Hypertrophy and Speed Program", "jsonFile": "jsons/kineticpro.json", "whatToExpect": { "promise": "Expect A Structured Performance & Result-Driven Program That Starts By Building Movement Quality, Work Capacity, And Technical Confidence Before Progressing Into More Demanding Hypertrophy, Strength And Athletic Development. The Opening Phase Focuses on Establishing A Stronger Base Through Controlled Lifting, Hypertrophy, Power & Conditioning So You Can Train With Stronger Positions, Rhythm, And Repeatable Execution. As The Program Progresses, The Training Becomes More Integrated, More Specialized Combining Strength, Power, Muscle-Building, And Conditioning Into A More Demanding, More Result Driven Weekly Flow. Athletic Elements Like Jumps, Throws, Olympic Lift Variations, Force Production And Speed-Focused Work Become A More Pronounced Element of The Training As Your Foundation Improves. Across The Complete 3-Month Macrocycle, The Program Is Designed To Build Strength And Lean Muscle Mass While Reducing Fat And Improving How That Strength And Hypertrophy Carry Over Into Force, Speed, And Athletic Output. By The End of The Program, Expect To Be Stronger, Have Built A Meaningful Lean Muscle Mass, Increased Body Composition And More Capable of Athletic Training With A Clear Progression From Foundational Training Into Higher-Level Performance-Driven Training.", "nsca": { "primary": "Hypertrophy", "secondary": "Power" }, "results": [ "Lean Muscle Mass", "Muscular Endurance", "Strength", "Power", "Speed", "Body Composition", "Fat Loss", "Athleticism", "Force Production" ], "outcomes": [ "Build Strength & Lean Muscle Mass Through Structured Progression That Increases Force Production While Keeping Every Rep Intentional And Controlled.", "Raise Training Capacity With Intentional Integration Of Intensity Boosting Methods — Circuit Training, Finishers, Power And Athletic Elements So You Can Sustain Training Longer, Recover Faster, And Handle Demanding Sessions With More Confidence.", "Develop Transferable Power By Expressing Strength With Greater Speed, Higher Execution, And Stronger Total-Body Control.", "Add A Significant Lean Muscle Mass Across The Full-Body, Increase Athleticism And Reduce Fat With Training That Blends Strength, Hypertrophy, And Power Into One Flow.", "Finish The Program Stronger, Better Conditioned, More Capable of Athletic Training, And More Confident As An Athlete – With The Training Base To Move Into More Advanced Programs." ], "commitment": { "sessions_per_week": 4, "weeklySplit": [ "Day 1 — LOWER-BODY", "Day 2 — POWER | CONDITIONING | HYPERTROPHY", "Day 3 — REST & REGENERATION", "Day 4 — UPPER-BODY", "Day 5 — POWER | CONDITIONING | HYPERTROPHY", "Day 6 — REST & REGENERATION", "Day 7 — REST & REGENERATION" ], "equipment": [ "Barbell & Squat Rack", "Adjustable Bench", "Dumbbells", "Cable Machine", "Plyo Box", "Sled / Prowler", "Rowing Machine / Bike Erg" ], "intensifiers": [ "Circuit Training", "Olympic-Lift Variations", "EMOMs", "Eccentric Overload", "Contrast Training Circuits", "Speed Complexes", "Plyometric & Explosive Output Drills", "Athletic Conditioning Intervals" ] }, "who": { "for": [ "Beginner Lifters Who Want To Build A Stronger Performance Base Through A Structured Blend of Strength, Hypertrophy, Power & Conditioning, And Athletic Development.", "Beginners Who Want More Than A Basic Starter Plan And Are Ready To Get Into True Training Mechanics From The Ground Up With A Clear Progression Path.", "Intermediate Trainees Who Want To Top-Up Execution, Work Capacity, And Transition Into More Explosive, More Performance-Driven Training.", "Athletes Who Want Strength And Muscle Development That Carries Over Into Higher Speed, Force Production, Movement Quality, And Total-Body Athleticism.", "Anyone Who Values A Progressive Training Structure That Starts With Foundation And Control, Then Develops Into Higher-Output Work With Power, Jumps, Throws, Olympic Lift Variations, And Conditioning Built Into Each Session." ], "not_for": [ "Home-Only Setups Without The Listed Equipment", "Lifters Looking For A Narrow Single-Focus Program; Bodybuilding Only, Pure Powerlifting, Or Low-Intensity General Fitness Program Without Athletic Performance Training Elements", "People Currently Dealing With Unresolved Pain Or Injury And Should Avoid Lifting And Explosive Work." ] }, "phases": [ { "name": "Capacity & Technical Foundation Phase", "weeks": "Weeks 1–4", "focus": "Designed To Raise Lifting Mechanics, Improve Work Capacity, And Lay Down The Technical Foundation Needed For Stronger, More Athletic Training Later in The Program. This Phase Blends Strength Training, Hypertrophy Work, Controlled Tempos, Power & Conditioning Work Building Quality Rep-To-Rep. Strength Is Anchored By Compound Lifts And Supported By Targeted Accessories To Build Controlled, Repeatable Execution Under Challenging Loads So You Can Build Movement Confidence, Positional Strength, And Durable Training Base Without Sacrificing Form. The Athletic Side Is Built Into The Week — Hangs, Cleans, Speed Presses, Loaded Jumps, Plyometrics And Other Athletic Elements Bring Power, Intent, And Conditioning Into The Program Without Shifting Focus Away From Strength And Hypertrophy. The Result Is A Phase That Builds Lean Muscle And Strength While Keeping Your Output Sharp And Your Engine Tuned. Recovery Is Built Into The Training With 3 Rest & Regeneration Days Across The Week. That Keeps Results High, Sustains Technical Consistency, And Manages Fatigue Effectively. " }, { "name": "Integration & Intensification Phase", "weeks": "Weeks 5–8", "focus": "The Program Starts To Feel More Force-Driven — Building Strength, Lean Muscle, Power, And Work Capacity Simultaneously in A Way That Carries Over Beyond The Weight Room. The Goal Is To Turn That Foundation Into Powerful, Coordinated, And Transferable Performance. The Weekly Structure Remains Performance, Result-Driven, With 3 Rest & Regeneration Days, Though Training Density Climbs And The Overall Training Effect Becomes More Aggressive Without Losing Control Or Technical Intent — Building Force Through Compound Lifts With More Selective Accessories. The Athletic Side Is More Pronounced Than The Opening Phase — Power, Speed, Force Production And Conditioning Moving Alongside The Strength And Hypertrophy Work, Giving This Phase A Higher Level of Integration. The Result Is A Phase That Elevates Strength, Force Production, And Transferable Performance While Increasing Lean Muscle Mass And Work Capacity. " }, { "name": "Specialization & Athletic Performance Phase", "weeks": "Weeks 9–12", "focus": "Designed To Convert Strength, Muscle Mass, And Capacity Built Earlier Into Higher-Output Performance Expressed Through Higher Results. This Phase Pushes Compound Lifts Into Heavier, Lower-Rep Tile — Using Paused Reps, Explosive Intent, Speed Complexes, Circuits, And EMOM Finishers To Produce More Force, Higher Control, And Faster Recovery Between Efforts. Recovery Remains Built Into The Week With 3 Rest & Regeneration Days To Sustain Output And Manage Fatigue As Performance Peaks. The Weekly Structure Becomes More Deliberate — With Training Focused on Expressing Strength More Powerfully, Holding Stronger Positions Under Load, And Carrying Over Athletic Intent Across The Week. Hypertrophy Work Increases in Exercise Selection And Intensity, Shifting Toward Turning Muscular Development Into Cleaner Power, Faster Transitions, And More Decisive Movement Quality. The Result Is A Phase That Builds Peak Strength Expression, Faster Power Delivery, Lean Muscle Mass And More Commanding Athletic Performance — Keeping Conditioning, Structural Balance, And Technical Control Intact." }, { "name": "Deload And Transition", "weeks": "Weeks 12 (Optional)", "focus": " Deload Week Is Built Into The Same Test Week; Week 12. Designed To Reduce Fatigue, Restore Readiness, And Give Your Body A Chance To Recover After The Demands of The Earlier Training Blocks. Volume And Loading Are Intentionally Pulled Back Across The Full Body, With Multiple Rest & Regeneration Days Built Into The Week To Keep Recovery Front And Center. Best Used As A Strategic Reset Before Moving Into The Next Training Program Or Before Any Planned Performance Check-in." } ], "faqs": [ { "q": "How Many Days Per Week Is KineticPro And How Long Are Sessions?", "a": "This Program Runs 4 Training Days Per Week. Most Sessions Take 45–70 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "q": "Is Nutrition Coaching Included?", "a": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "q": "Do You Offer Women-Specific Tools?", "a": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "q": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "a": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "q": "What if I Miss A Session?", "a": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "q": "How Do I Track Progress And PRs?", "a": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "q": "Are There Benchmark, Deload, Or Test Weeks?", "a": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "q": "How Do I Work Up To My True 1RM?", "a": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "q": "Are There Beginners Specific Warm-Up Tools?", "a": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "q": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "a": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ] }, "difficulty": "Beginner - Advanced", "focus": [ "Hypertrophy", "Strength", "Power" ], "targetSex": "unisex", "identity": { "key": "bar-speed", "signature": "Bar Speed Power", "focusLabel": "Strength", "primaryHue": 208, "secondaryHue": 188, "tertiaryHue": 42, "mediaBase": "#091018" }, "slug": "kineticpro-11", "seoTitle": "KineticPro | Program Details | StrengthCode", "seoDescription": "Strength Meets Speed. Muscle Meets Performance. No Guess Work · 12 Weeks · Foundational Hypertrophy & Strength Program", "faqSchema": [ { "question": "How Many Days Per Week Is KineticPro And How Long Are Sessions?", "answer": "This Program Runs 4 Training Days Per Week. Most Sessions Take 45–70 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "question": "Is Nutrition Coaching Included?", "answer": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "question": "Do You Offer Women-Specific Tools?", "answer": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "question": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "answer": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "question": "What if I Miss A Session?", "answer": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "question": "How Do I Track Progress And PRs?", "answer": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "question": "Are There Benchmark, Deload, Or Test Weeks?", "answer": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "question": "How Do I Work Up To My True 1RM?", "answer": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "question": "Are There Beginners Specific Warm-Up Tools?", "answer": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "question": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "answer": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ], "aliases": [ "Kinetic Pro", "KineticPro Program" ] }, { "id": "5", "title": "VOLT", "tagline": "Muscle · Power · Endurance · Anywhere", "duration": "12 Weeks", "experience": [ "Beginner", "Advanced Intermediate" ], "locations": [ "Outdoors", "Home" ], "price": "45", "priceId": "price_1TQxauEU4g1tYM07rxmgkEWu", "video": "volt-home.mp4", "pdfs": [], "image": "images/volt-outdoors.png", "screens": [ "images/screens/calendar-voltoutdoors.png", "images/screens/corehub.png", "images/screens/socialshare.png", "images/screens/performancelab.png" ], "mockups": { "phone": "", "tablet": "", "laptop": "" }, "category": "Resistance Band and Bodyweight Hypertrophy Conditioning Program", "jsonFile": "jsons/volt-outdoors.json", "whatToExpect": { "promise": "Expect A Structured Band And Bodyweight Training Program Built To Build Lean Muscle Mass, Improve Movement Quality, Conditioning, And Athleticism From The Ground Up. The Opening Phase Focuses on Controlled Execution, Full-Range of Motion Movement Patterns, And Repeatable Strength & Hypertrophy To Build A Strong Base While Building Lean Muscles And Strength. As The Program Progresses, The Training Becomes More Integrated, Bringing Up Strength, Hypertrophy, Athletic Elements, And Power & Conditioning in One Flow — Loaded, More Deliberate, And More Performance-Driven; The Result Is Increased Muscle Mass, Strength, And Athletic Output. The Complete 12-Week Macrocycle Runs A Balanced Weekly Flow Distributed Around Upper-Body, Lower-Body, Power And Conditioning, And Total-Body Hypertrophy — Resistance Bands, Unilateral Work, Bodyweight Pressing And Pulling, Explosive Drills, And Targeted Accessories All Work Together To Build Stronger Positions, Lean Muscle, Better Coordination, And Complete Development Across The Full-Body. Final Phase Is Most Advanced; Building on And Scaling From Previous Two, It Gets More Specialized And Athletic, With Sharper Exercise Selection, More Specialized Contractions, Faster Conditioning And Explosive Work, And A Higher Level of Execution. By The End of The Program, You'll Be Stronger, Have Built A Meaningful Lean Muscle Mass, More Capable Of Athletic Output, Better Conditioned And Have Reduced Body Fat With A Clear Progression From Foundation-Building Into More Advanced Performance.", "nsca": { "primary": "Hypertrophy", "secondary": "Muscular Endurance" }, "results": [ "Lean Muscle Mass", "Strength", "Athleticism", "Muscular Endurance", "Fat Loss", "Conditioning", "Force Production", "Coordination & Balance" ], "outcomes": [ "Build Lean Muscle Mass Through Structured And Progressive Band Resistance, Bodyweight, And Targeted Hypertrophy Training That Develops The Full-Body While Reducing Fat — Simultaneously.", "Build A Strong Total-Body And Scale Into More Advanced Levels With Cleaner Mechanics, Better Joint Positioning, And More Control To Drive Long-Term Progress.", "Increase Muscular Endurance And Work Capacity To Handle More Demanding Training, Recover More Effectively, And Stay Consistent Across The Full Macrocycle.", "Learn How To Build True Strength, Hypertrophy, Power & Conditioning With Only Bands And Bodyweight, Giving You The Freedom To Train Anywhere — At Home, Outdoors, Or Away From A Gym.", "Develop Unilateral Control, Strong Stance, And Coordinated Movement So Compound Lifts And Split-Stances Flow Naturally.", "Progress Into More Explosive, More Athletic Training With Reactive Conditioning, And Higher-Output Exercise Selection.", "Finish The Program Stronger, More Muscular, Better Conditioned, And More Athletic 360, With A Higher Level of Execution." ], "commitment": { "sessions_per_week": 4, "weeklySplit": [ "Day 1 — UPPER-BODY", "Day 2 — LOWER-BODY", "Day 3 — REST & ADAPTATION", "Day 4 — POWER & CONDITIONING", "Day 5 — TOTAL-BODY HYPERTROPHY", "Day 6 — REST & ADAPTATION", "Day 7 — REST & ADAPTATION" ], "equipment": [ "Resistance Bands", "Park Bench Or Sturdy Step / Chair / Bench", "Open Space", "Pull-Up Bar (Optional)" ], "intensifiers": [ "Circuit Training", "Band-Resisted Loading, Pauses, Isometric Holds", "21s Lifts", "Power Training", "Plyometric And Explosive Training", "Athletic Conditioning Intervals; Reactive Conditioning, Sprints, Accelerations" ] }, "who": { "for": [ "On-The-Go And No-Gym Trainees Looking For An Athletic Training Program That Builds Lean Muscle, Strength, Conditioning, And Athletic Capacity Without Needing A Gym.", "Athletes And Lifters Who Want To Improve Training Mechanics, Clean Up Movement Patterns, Muscle Imbalances, And Build A Strong Base Before Moving Into Advanced Weight Lifting Training.", "People Training With Bands, Bodyweight, And Limited Equipment Who Still Want A True Structure, Progression, And Enough Training Variety To Build Lean Muscle, Conditioning, Athletic Output And Reduce Fat.", "Trainees Who Want To Build A Solid Foundation First, Then Progress Into More Demanding Strength & Hypertrophy, Power, And Performance-Driven Training As The Program Advances.", "Anyone Who Values A Clean Weekly Structure With Upper-Body, Lower-Body, Power & Conditioning, Total-Body Hypertrophy, And Built-in Recovery." ], "not_for": [ "Lifters Looking For A Gym-Based Training Program Built Around Barbells, Maximal Loading, Or One-Rep Max Lifts.", "Anyone Looking For A Single-Focus Program; Bodybuilding Only, Pure Powerlifting, Or Low-Intensity General Fitness Program Without Athletic Performance Elements", "People Currently Dealing With Unresolved Pain Or Injury And Should Avoid Resistance Training And Explosive Work." ] }, "phases": [ { "name": "Capacity & Technical Foundation Phase", "weeks": "Weeks 1–4", "focus": "Foundation Build Phase; Focus Is on Controlled Execution, Full-Range of Motion Movement, And Repeatable Execution Across The Core Patterns — Squat, Hinge, Lunge, Vertical And Horizontal Pressing, Vertical Pulling, And Back. Instead of Chasing Max Load Early on, This Phase Develops The Strength And Hypertrophy Endurance, Positional Control, And Technical Consistency That Drive Long-Term Progress. Across The Week, Training Is Organized Into Upper Body, Lower Body, Power & Conditioning, And Total-Body Hypertrophy; — Structured Across 4 Days To Give You Enough Stimulus To Build Lean Muscle And Strength While Protecting Recovery And Reinforcing Clean Mechanics From Session To Session. This Phase Is Designed To Build A Stronger, More Athletic Foundation Focused on Band-Resisted Work in Addition To Bodyweight. It Features Athletic Elements — Explosive And Dynamic Output To Improve Conditioning, Coordination, And Total-Body Force Production Without Losing The Strength And Hypertrophy Focus of The Program. Strong Fit For Lifters, Athletes And Those Who Want To Increase Training Capacity, Clean Up Movement Mechanics, Posture, Muscle Imbalances And Build A Strong Base Before Progressing Into More Aggressive Strength Or Performance Training. The Main Focus Is Capacity, Technical Consistency, And Quality, Athletic Output So The Body Is Ready For More Demanding, Result Driven Training." }, { "name": "Integration & Intensification", "weeks": "Weeks 5–8", "focus": "Builds on And Scales From The Foundation Established in The Opening Phase. The Focus Shifts Toward Stronger Execution Under Higher Demand. The Training Moves From Base & Pattern-Building Into A More Integrated, More Intentional Phase Where Strength, Hypertrophy, Athletic Execution, And Conditioning Come Together With Greater Intent. Training Gets More Performance, Result-Driven — Heavier Band Tension, Higher Unilateral Control, Stricter Tempos, Bodyweight Pulling And Pressing, And Explosive Training Creating A Stronger Training Effect Than The Introductory Phase. Emphasis Is on Progressive Overload, Better Execution, Stronger Contraction Quality, More Powerful Movement, And A Higher Level of Integration Across The Training Week. Training Remains Anchored By Compound Lifts And Exercise Selection Scales Into A More Result Driven Selection — Intentional Introduction To Circuit Training. Phase 2 Asks For More Output But Gives More Results — Movements Become More Integrated, Training Tension Climbs, And Athletic Elements Become More Pronounced. The Result Is A Phase With True Strength, Elevated Lean Muscle Mass, Sharper Coordination, And Stronger Week-To-Week Execution." }, { "name": "Specialization & Performance Phase", "weeks": "Weeks 9–12", "focus": "After Building Capacity in Phase 1 And Increasing Integration And Intensity in Phase 2, This Final Phase Shifts The Emphasis Toward Stronger Execution in Advanced Patterns, Higher-Output Movement, And More Specialized Muscular Development. Training Gets More Aggressive — Strength, Hypertrophy, And Performance Become More Intentional. Performance Expression Through Better Execution, Stronger Contractions, More Demanding Circuit Training, And A Higher Level of Specialization Across The Training Week. Compound Lifts Remain Central With Strength, Athletic Output, And Hypertrophy Pushed Forward — More Deliberate Exercise Selection, More Integrated Training Flow, More Results Driven Circuit Training. Phase 3 Asks You To Express The Capacity And Technical Control From Phase 1, The Increased Demand And Integration From Phase 2 With Higher Precision And Greater Training Density Driving True Strength, Increasing Lean Muscle Mass, And Wrapping Up The Macrocycle On A Higher Level of Execution." }, { "name": "Optional — Deload And Transition", "weeks": "Week 13", "focus": "Optional Deload Week Designed To Reduce Fatigue, Restore Readiness, And Give Your Body A Chance To Recover After The Demands of The Earlier Training Blocks. Volume And Loading Are Intentionally Pulled Back Across The Full Body, With Multiple Rest & Regeneration Days Built Into The Week To Keep Recovery Front And Center. Best Used As A Strategic Reset Before Moving Into The Next Training Program Or Before Any Planned Performance Check-in." } ], "faqs": [ { "q": "How Many Days Per Week Is VOLT And How Long Are Sessions?", "a": "This Program Runs 4 Training Days Per Week. Most Sessions Take 45–70 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "q": "Is Nutrition Coaching Included?", "a": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "q": "Do You Offer Women-Specific Tools?", "a": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "q": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "a": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "q": "What if I Miss A Session?", "a": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "q": "How Do I Track Progress And PRs?", "a": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "q": "Are There Benchmark, Deload, Or Test Weeks?", "a": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "q": "How Do I Work Up To My True 1RM?", "a": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "q": "Are There Beginners Specific Warm-Up Tools?", "a": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "q": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "a": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ] }, "difficulty": "Beginner - Advanced Intermediate", "focus": [ "Hypertrophy", "Muscular Endurance", "Conditioning" ], "targetSex": "unisex", "identity": { "key": "field-power", "signature": "Reactive Power", "focusLabel": "Power", "primaryHue": 48, "secondaryHue": 22, "tertiaryHue": 188, "mediaBase": "#0c0f10" }, "slug": "volt-5", "seoTitle": "VOLT | Program Details | StrengthCode", "seoDescription": "Muscle · Power · Endurance · Anywhere · 12 Weeks · Fitness Program", "faqSchema": [ { "question": "How Many Days Per Week Is VOLT And How Long Are Sessions?", "answer": "This Program Runs 4 Training Days Per Week. Most Sessions Take 45–70 Minutes, Depending on Training Focus, Intensity, And Wether You Follow The Exact Rest Prescriptions." }, { "question": "Is Nutrition Coaching Included?", "answer": "Yes — In Addition To Mainstream Pre-Built, Template-Style Nutrition, We’ve Built An Adaptive, Personalized Nutrition Coaching System That Adapts to Your Data, Nutritional Profile, Stats, Food Preferences, Goals, Activity Level, Meal Frequency, And Eating Habits. It Has 2 Distinct Modes; Dynamic: Personalises Nutrition Based on Your Stats, Prefs, Today's Training Intensity and Program Flow. Static: Personalises Nutrition Based on Your Stats And Prefs. You’ll Get Macronutrient Guidance, Food Swaps, Plate-Split Targets / Walk-Throughs, Per Meal Break-Downs, How To Build Your Meal, Dietary Preferences Handling and More." }, { "question": "Do You Offer Women-Specific Tools?", "answer": "Yes — In Addition To Women-Specific Training Programs, Women Specific Tools Are Available Across Platform. Once A User’s Profile Sex Is Set To Female, These Tools Unlock Automatically. This Includes — But Not Limited To Cycle-Aware Smart Scheduling, In-App Personalised Nutrition And Training Tips, Plus Additional Women-Specific Features." }, { "question": "How Are Loads, Rest, Intent, Execution, And Progression Prescribed?", "answer": "Based on Training Intent, Loads Are Prescribed By RM Ranges, %1RM, Or RPE / RIR. Rest Windows Are Also Specific To Workout, Circuit Blocks, Training Intensity And Purpose. Every Exercise Includes Clear Execution Standards, Follow-Along Demos And Coaching Cues. Progression Is Built Into Each Block By Either Scaled Exercise Selection, Load, Tempo, Complex / Cross Training Blocks, Circuit Blocks Or A Combination Where It Serves The Program's Main Goal." }, { "question": "What if I Miss A Session?", "answer": "Use In-App Smart Scheduling To Shift, Reschedule And if Necessary Skip Without Breaking Program Flow. Do The Missed Day Next And Slide The Week Forward. Avoid Stacking Two High-Demand Days Back-To-Back (E.G., Heavy Lower-Body, Benchmark, Or High-Output Conditioning Sessions)." }, { "question": "How Do I Track Progress And PRs?", "answer": "The In-App Progress Analytics And Training Log Let You Track Sets, Reps, Load, RPE/RIR, PRs, Volume History, Personal Trends, And Max-Effort Lifts, While Built-In Rest Timers And Set Validation Help Keep Your Logs Clean, Accurate, And Honest For Better Trend Analysis Over Time." }, { "question": "Are There Benchmark, Deload, Or Test Weeks?", "answer": "Yes — Test Blocks And Benchmarks Are Built Into The Program. Deloads Where They Best Fit The Training Philosophy; Either End of Mesocycle Or End of Training Program. Follow The Programmed Attempt Guidance And Any Built-in Back-Off Work After Tests." }, { "question": "How Do I Work Up To My True 1RM?", "answer": "Use The In-App Warm-Up Calculator And Advanced Training Logging To Get Loading And Prep Guidance To Work Your Way Up To Your True 1RM." }, { "question": "Are There Beginners Specific Warm-Up Tools?", "answer": "Yes — Use The In-App Warm-Up Calculators To Get Loading And Prep Guidance Before Working Sets. Beginner-Specific Presets Are Built To Provide Definite Guidance on Loading And Standardize Ramp-Up Quality." }, { "question": "Can I Swap Exercises if Equipment Is Unavailable Or A Movement Bothers A Joint?", "answer": "Yes — Use Like-For-Like Movement Pattern Substitutions Provided in The Training Program. Keep The Same Rep Range, Load, Tempo, Rest, And Effort Target So Stimulus Stays Intact." } ], "aliases": [ "Volt Program" ] }, { "__meta": "focus-icons", "focusIconMap": { "Strength": { "sprite": "ico-strength" }, "Hypertrophy": { "sprite": "ico-hypertrophy" }, "Muscular Endurance": { "sprite": "ico-endurance" }, "Power": { "sprite": "ico-power" }, "Fat Burning & Stamina": { "sprite": "ico-fatburn" } }, "globalFocusAdditions": [ "Fat Burning & Stamina" ] } ]