Structured strength for CAN
Strength plans — progressive programs for all levels
Gym and home-friendly strength plans crafted for Canadians: periodized progressions, technique focus, and scalable loading.
- Duration: 8–24 weeks
- Formats: Gym, Home-only, Hybrid
- Coach support: Optional remote guidance
Lead Coach — Maya
Strength & performance coach, Toronto
Why our plans work
We prioritize progressive overload, movement quality, and recovery. Each plan includes weekly targets, scaling options for equipment, and checkpoints to track strength gains.
- Evidence-based progression
- Equipment-agnostic variations
- Clear microcycle & mesocycle structure
Featured plans
Pick a path — novice to advanced
Novice Strength — 8 weeks
Ideal if you're starting strength training; focuses on movement patterns and steady load increases.
Intermediate Hypertrophy — 12 weeks
Higher volume phases with targeted accessory work to build muscle and resilience.
Advanced Strength — 16+ weeks
Periodized intensity waves, peaking, and autoregulation tools for experienced lifters.
Plan structure (accordion)
Weekly layout with 3–5 sessions: primary lifts, accessory work, mobility and a planned deload every 4–6 weeks.
Purposeful phases: accumulation (volume), intensification (load), and peaking (strength). Each mesocycle ties to measurable targets.
Clear checkpoints every 4 weeks with recommended RPE ranges, load adjustments, and variations when equipment differs.
Compare plans
| Feature | Novice | Intermediate | Advanced |
|---|---|---|---|
| Duration | 8 weeks | 12 weeks | 16+ weeks |
| Sessions / week | 3 | 4 | 4–6 |
| Equipment | Minimal / Gym | Gym preferred | Gym required |
| Coach support | Optional | Recommended | Recommended |
| Best for | Beginners | Gaining size & strength | Performance peaking |
What members say
Alex P.
Toronto — Intermediate
"The 12-week plan moved my lifts consistently and the scaling options made it easy to train at home when needed."
Quick FAQs
- Can I do these at home? Yes — each plan includes home variations.
- Do you require equipment? Novice plan needs minimal gear; others perform best with a barbell.
- Payments in CAD? Yes — invoicing and pricing provided in CAD for Canadian residents.