Free programThe Seriously Strong Advanced Program
A 12-week periodized program for proficient lifters: four training days a week, AMRAP sets, and heavy, speed and volume days for your squat and deadlift.
- 4 three-week microcycles
- 4 days a week
- 60–90 minutes
- Customizable accessories
Programming built to keep an experienced lifter progressing.
Periodized
Four three-week microcycles. Rep ranges drop from 12–15 to 10–12 to 8–10 as the weights climb.
AMRAP sets
Track your progress on as-many-reps-as-possible sets without testing your max every week.
Heavy, speed and volume days
Extra squat and deadlift work: heavy days at 85% for 3 × 2, speed days at 50%, and volume days to groove technique.
Customizable
Swap accessory lifts for injuries, weak points or your gym’s equipment while keeping the program balanced.
How each training day works.
Four days, one main lift each: overhead press, deadlift, bench press and squat.
Main lift
| Set 1 | 5 reps |
| Set 2 | 5 reps |
| Set 3 | As many reps as possible |
| Working max | Rises every microcycle |
Accessories
| Microcycle 1 | 3–5 × 12–15 |
| Microcycle 2 | 3–5 × 10–12 |
| Microcycles 3–4 | 3–5 × 8–10 |
| Squat & deadlift | Heavy, speed and volume days |
The PDF walks through the working-max setup, each microcycle and how to peak for new maxes at the end.
For lifters who have outgrown simple programs.
- You rate at least “Proficient” for your bodyweight on the squat, bench, deadlift and overhead press.
- You can train four days a week for 60–90 minutes.
- You want room to work around old injuries and bring up weak points.
- You’re ready to eat and recover well enough to support more volume.
Live near Tampa, St. Petersburg or Tallahassee? We also coach one-on-one at our gyms. See how a free Strategy Session works