Strength & Conditioning
Built Strong.
A twelve-week wave-progression strength block for trainees ready to chase measured personal records.
- Duration
- 12 weeks
- Schedule
- 4 days / week
- Session
- ~60 min
- Level
- Intermediate
- Category
- Strength & Conditioning
The program
Built Strong runs the main lifts through repeating waves with planned plus sets, so progress is earned and recorded rather than guessed. Accessory work targets the positions that keep the big lifts honest.
Who this is for
Trainees with at least a year of consistent barbell training who want structured progression toward new records.
Designed to develop
- 01Drive the squat, bench, deadlift, and press with wave progression
- 02Convert plus sets into recorded personal bests
- 03Support the main lifts with targeted accessory volume
The training week
- Day 1 — Squat wave + accessories
- Day 2 — Bench wave + upper pull
- Day 3 — Deadlift wave + posterior chain
- Day 4 — Press wave + conditioning finisher
The week repeats with planned progression across all 12 weeks. Rest days are part of the program, not a failure of it.
Equipment
Required
Barbell
Squat rack
Bench
Plates
Optional
Dumbbells
Dip station
Every prescription includes scaling options and substitutions, so missing a tool changes the movement—not the purpose of the session. See how adaptation works.
Built by
Josh Storms
Master Strength & Conditioning Coach
Coach introduction video arrives with the app release
WorkBuilt is not medical advice. If you have health concerns, consult a qualified professional before starting a new training program.
Train this program / First release is limited
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