About
Contact wcampbell@beaconhillathleticclubs.com with questions! Program Overview: This 12-week progressive strength and conditioning program is designed to build total-body strength, muscle gain, and conditioning capacity for intermediate to advanced trainees. It follows a structured layout of Upper, Lower and Full Body training days that progressively increase in intensity, volume, and complexity across three 4-week phases. Program includes an exercise video links to ensure proper movement technique. Each training week includes: Lower Body A, B, C, & D Movements: Foundational compound lifts and unilateral work to develop lower-body strength, power, and joint stability. Upper Body A, B, C and D Movements: Pressing and pulling patterns that build upper-body strength and balanced muscle development. Accessory Work: Focused isolation movements to address common weak points and support joint health. Core Training: Core stability and anti-rotation work to improve posture, bracing, and trunk control. Conditioning Finisher: High-effort circuits or intervals designed to enhance work capacity, heart rate recovery, and general fitness. (optional but effective if done!) Progression Strategy: The program gradually increases in training volume (sets and reps) and intensity (RPE) while introducing new movement variations to continually challenge the body and reduce stagnation. Ideal For: Intermediate to advanced lifters aiming to build total-body strength & muscle, improve muscular endurance, and increase athletic work capacity within a balanced, organized program framework.
You can also join this program via the mobile app. Go to the app