This 4-days a week upper/lower split biases the squat and vertical push patterns to address structural imbalances. It includes 8 weeks of accumulation and 4 weeks of intensification, ending with an insight week to retest strength assessments for the lunge, squat, and push patterns.

By blending easy and tough aerobic training into a training week, you unlock a range of benefits across the aerobic spectrum, that will ultimately lead to longer, healthier, more vital lives.

Wave loading is a program design tool for intermediate to advanced clients who want to increase their strength and who have experience lifting heavier loads. It can help overcome plateaus by helping prep the nervous system to fire more efficiently.

This 6-week program uses concurrent training principles to blend resistance, aerobic, and anaerobics into days and across weeks of training, while minimizing interference between the energy systems.

With our Coach Like the Pros experience you’ll get 20+ program templates when you sign up for a commitment-free trial. And we’ve just added a new 6-week template: German Volume Training.