Part 2: Strength Programming 101 – Squat, Press, Bench, Deadlift, In The 4 Month Phases Track.

Strength Programming With Purpose

Growing Stronger Together

This phase prioritizes building strength and power—the foundation of long-term fitness and performance. We use a combination of high and low rep schemes to train all energy systems and support progression over time.

Each major lift has a specific approach and purpose.

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Back Squat

Start: 5x12 @ 55%

Goal: Hypertrophy first → strength later

    •    High reps early to rebuild the lift and expose weaknesses

    •    Endurance or experienced athletes: AMRAP final set (track reps for progression)

    •    Power-biased or beginner athletes: high volume alone will be enough stress

AMRAP Guidelines:

    •    +2 reps = +1% increase next cycle

    •    +4 reps = +2% increase

    •    +6+ reps = +3% increase

Coaching cues and squat tweaks can also personalize the challenge:

    •    Tempo for fast squatters

    •    Explosiveness for slow squatters

    •    Pauses for bounce-reliant lifters

    •    Foot position changes to match hip structure

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Bench Press

Start: 3x5 @ 70%

Goal: Control, stability, and power

    •    Press like an athlete, not a bodybuilder

    •    Chest up, shoulders back, elbows under bar

    •    Light weight early to build strong mechanics

    •    Tempo down, pause, fast press up every rep

Progression:

    •    +5% every 4 weeks

    •    Optional +3% based on performance and shoulder press AMRAP

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Shoulder Press

Start: 5x12 @ 55%

Goal: Hypertrophy, range of motion, control

    •    Focus on posture and shoulder positioning

    •    Deadstop on shoulders preferred for full range

    •    Single-arm and mobility drills for anyone with imbalance

AMRAP Guidelines same as squat.

This press often reveals shoulder imbalances, making it a valuable lift for more than just strength development.

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Deadlift

Start: 3x5 @ 70%

Goal: Power, setup discipline, full-body tension

    •    Deadstop every rep (no touch and go)

    •    Tempo down, fast up

    •    Focus on bracing, lat tension, and a consistent setup

Neutral spine and safe mechanics first. Optional cues for advanced lifters, but the foundation doesn’t change.

Progression:

    •    +5% every 4 weeks

    •    Optional +3% based on back squat AMRAP and lift quality

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