Programs

This page outlines the structured progressions that build true strength—from foundational lifts to advanced movements. Each level is designed to challenge you appropriately, layering skills and intensity over time. Combined with the formula of stress, recovery, and adaptation, these programs create lasting strength and resilience.

The Four Horsemen (The Foundation)

1. Squat

2. Deadlift

3. Press Overhead

4. Press Bench

Note: Variations of the movements and rep ranges are acceptable and recommended. Accessory work after the main lifts is also recommended but not necessary.

The Solid 7 (Intermediate)

1. Squat

2. Deadlift

3. Press Overhead

4. Press Bench

5. Pull-ups or Chins

6. Farmer’s Carry

7. Power Clean or Power Snatch

The Perfect 10 (Advanced)

1. Squat

2. Deadlift

3. Press Overhead

4. Press Bench

5. Pull-ups or Chins

6. Farmer’s Carry

7. Clean & Jerk and Snatch

8. Turkish Get-Ups

9. Plyometrics and Flow Rope

10. Sprints

The Formula

1. Stress: Stress the organism in order to produce an adaptation.

2. Recovery: Food, rest and sleep. Without proper recovery there will no adequate adaptation.

3. Adaptation: More lean muscle mass along with strength, more bone density, stronger ligaments, tendons and tissues.