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Dedicated by design

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Emilia - Deadlift

Strong start

Skill refinement

Finish Strong

Clio used this exact 20-week program to drive her way into the BP international trials.

The Dedicated

Female

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Clio - The Squat Program

Baseline

Application

Raising Intensity

Peak

This program is designed for those who are familiar with the squat, bench and deadlift movements but would like a guide into powerlifting programming.

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12 Week Introduction to Powerlifting

BLOCK 1

BLOCK 2

BLOCK 3

A 12 Week deadlift program (Sumo) split across 3 separate blocks, each with distinct purpose of building your technique, work capacity and strength!

Block 1 | Foundation block - The aim is for you to build a good understanding of gauging RPE, developing technique via the built in secondary movements and to create a foundation to build upon in the coming blocks. 
Block 2 | Build block - The aim is to continue to develop upon the foundations set in the last block. You will see higher RPE ranges, exposing you to heavier loads & more volume, giving you the opportunity to dial in technique under heavier intensities.
Block 3 | Expression - This is your expression block. The aim is to take what you had built within the first two blocks and express your new found strength within this block. 

* You are highly recommended to be in a nutritional surplus during this program, as well as being on top of your hydration, sleep and mobility.

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Deadlift Focus - Sumo

This is your foundation block. The aim is for you to build a good understanding of gauging RPE, developing technique via the built in secondary movements and to create a foundation to build upon in the coming blocks. 

BLOCK 1 - Foundation

This is your build block. The aim is to continue to develop upon the foundations set in the last block. You will see higher RPE ranges, but this does not mean you can overshoot. It is important you stay within the RPE ranges given so we can continue to progress into the next block.

BLOCK 2 - Build

This is your expression block. Our aim is to build towards a nice deadlift PB. To note, more emphasis and energy will be diverted to the deadlift, so you will see squat and lower limbed accessories take a small backseat in terms of intensity.    

BLOCK 3 - Expression 

A 12 week powerlifting program focused on squat progression designed for a female.

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Female Squat Program

A 12 Week deadlift program (Conventional) split across 3 separate blocks, each with distinct purpose of building your technique, work capacity and strength!

Block 1 | Foundation block - The aim is for you to build a good understanding of gauging RPE, developing technique via the built in secondary movements and to create a foundation to build upon in the coming blocks. 
Block 2 | Build block - The aim is to continue to develop upon the foundations set in the last block. You will see higher RPE ranges, exposing you to heavier loads & more volume, giving you the opportunity to dial in technique under heavier intensities.
Block 3 | Expression - This is your expression block. The aim is to take what you had built within the first two blocks and express your new found strength within this block. 

* You are highly recommended to be in a nutritional surplus during this program, as well as being on top of your hydration, sleep and mobility.

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Deadlift Focus - Conventional

This is your foundation block. The aim is for you to build a good understanding of gauging RPE, developing technique via the built in secondary movements and to create a foundation to build upon in the coming blocks.   

BLOCK 3 - Expression

A 9-week program for those looking to get Jacked and be Strong. 
Show off your new size and strength by maxing out the week after you complete the program, and maybe even take some progress pictures on your journey.

* You are highly recommended to be in a nutritional surplus during this program.
Take 2-3 days of rest after completing this program before maxing out.

Store

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Jacked & Strong

An eccentric variation and high volume focused block to prioritise hypertrophy.

The Mass Mission

An isometric variation and medium volume focused block to prioritise strength.

May the Weight be Ever in your Favour

A lower volume focused block to showcase strength.

It's Peakin' Time!

A 12 week progressive strength program for lifters with experience with SBD familiar with working with RPE looking to soft test their 1 rep max in squat bench and deadlift.

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Test Your SBD 1RM

Block 1

Block 2

Block 3

The program begins with an initial assessment phase, where the lifter’s baseline strength, technique, mobility, and overall readiness are evaluated. From there, the training builds a foundation through general strength and hypertrophy work, focusing on proper movement patterns, balanced development, and addressing weaknesses.

As the program progresses, training shifts toward heavier, strength-focused work, gradually reducing overall volume while increasing intensity. This leads into a peaking phase, where the emphasis is on lifting near-maximal loads and preparing the body and nervous system for top-end performance.

Finally, the program tapers to reduce fatigue and culminates in a testing phase, where the lifter demonstrates progress, typically through max-effort lifts or a mock meet.

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SBD - Full Coverage

A 3-day full-body program built around compound lifts. Each session trains the whole body in the 8-12 rep range with RPE-based loading. Ideal for general gym-goers training 3x per week.

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Full Body 3-Day

A 4-week full-body program to burn fat and build lean, toned muscle.

Fat Loss & Lean Tone

A 4-week glutes and lower body program with 3 sessions per week.

Glutes & Lower Body

A 4-week push/pull/legs program with 3 training sessions per week.

Push Pull Legs

A 4-week strength and conditioning program with 3 sessions per week.

Strength & Conditioning

A 4-week hypertrophy program with 4 sessions per week to build muscle.

Build Muscle

A 4-week beginner program to learn the fundamentals of lifting.