Simple, Hard and Effective

We'll Guide You Through the Process

Apply Stress

By loading normal human movement patterns and increasing the weight over time: Squat, bench, press, deadlift, power clean, and the chin-up.

Recover

By consuming adequate protein to build lean tissue and getting enough high-quality sleep.

Get Stronger

Optimally programmed stress, adequate nutrition, and proper sleep will create a strength adaptation - every time, for everyone.

Repeat

Your workouts are carefully programmed to ensure that you make rapid progress, safely.

TRY IT FREE

EXERCISE SELECTION CRITERIA

Six Exercises: All That's Necessary to Make Your Entire Body Stronger

Each Exercise is Selected to Provide the Longest Effective Range of Motion, in Order to Involve as Much Muscle Mass as Possible, to Lift as Much Weight as is Safely Possible
‍

Squat

The king of all the lifts and the primary training stimulus. Performed each time you train, for at least the first several months.

Bench or Press

The two upper body-dominant exercises alternate each time you train to include all of the muscles that enable you to push things away from you, or lift things overhead.

Pull

The deadlift is the only pulling exercise for the first several weeks of training. It then alternates with the chin-up and/or the power clean, depending on your goals and limitations.

“I lost six pounds of fat and gained 16.5lbs of muscle.”

charles, 44

Lean body-mass: +16.5lbs (-6.1lbs of body-fat)

Squat: 135 to 335lbs

Bench: 225 to 335lbs

Press: 95 to 170lbs

Deadlift: 175 to 335lbs

“This whole experience has transformed me as a person.”

MAX, 27

Body Weight: 160 to 219lbs (+59lbs)

Squat: 155 to 350lbs

Bench: 135 to 230lbs

Press: 55 to 152.5lbs

Deadlift: 155 to 385lbs

“Kathy lost 3.7lbs of fat and gained 2.6lbs of muscle.”

KATHY, 62

Squat: 55 to 147.5lbs

Bench: 55 to 92.5lbs

Press: 35 to 67.5lbs

Deadlift: 85 to 185lbs

"I was sick of trying things that I knew weren't doing much for me."

GRAHAM, 37

Lean body-mass: +13lbs

Squat: 155 to 255lbs

Bench: 135 to 180lbs

Press: 75 to 125lbs

Deadlift: 180 to 315lb

Full-Body Barbell Exercises