Programme · Strength
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
Length
8 weeks
Sessions
3 per week
Level
Intermediate
Goal
Strength
Strength underpins everything else, from faster sled pushes to fewer injuries. This programme keeps things simple: lift heavy, recover, repeat.
Add 2.5–5 kg to your main lifts each week while the reps stay clean.
Your progress
Saved on this device
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Week by week
Week 1
- Mon45-Minute Lower Body Strength45 min
- TueRest
- Wed30-Minute Full-Body Strength30 min
- ThuRest
- Fri30-Minute Sandbag Strongman30 min
- SatRest
- SunRest
Week 2
- Mon45-Minute Lower Body Strength45 min
- TueRest
- Wed30-Minute Full-Body Strength30 min
- ThuRest
- Fri30-Minute Sandbag Strongman30 min
- SatRest
- SunRest
Week 3
- Mon45-Minute Lower Body Strength45 min
- TueRest
- Wed30-Minute Full-Body Strength30 min
- ThuRest
- Fri30-Minute Sandbag Strongman30 min
- SatRest
- SunRest
Week 4
- Mon45-Minute Lower Body Strength45 minLighter week: cut sets or distance by about a third
- TueRest
- Wed30-Minute Full-Body Strength30 min
- ThuRest
- Fri30-Minute Sandbag Strongman30 min
- SatRest
- SunRest
Week 5
- Mon45-Minute Lower Body Strength45 min
- TueRest
- Wed30-Minute Full-Body Strength30 min
- ThuRest
- Fri30-Minute Sandbag Strongman30 min
- SatRest
- SunRest
Week 6
- Mon45-Minute Lower Body Strength45 min
- TueRest
- Wed30-Minute Full-Body Strength30 min
- ThuRest
- Fri30-Minute Sandbag Strongman30 min
- SatRest
- SunRest
Week 7
- Mon45-Minute Lower Body Strength45 min
- TueRest
- Wed30-Minute Full-Body Strength30 min
- ThuRest
- Fri30-Minute Sandbag Strongman30 min
- SatRest
- SunRest
Week 8
- Mon45-Minute Lower Body Strength45 min
- TueRest
- Wed30-Minute Full-Body Strength30 min
- ThuRest
- Fri30-Minute Sandbag Strongman30 min
- SatRest
- SunRest