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Proving Grounds Athletic is a strength training, fitness, workout tracking, programs, and online coaching app for structured athletic development.

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PROVING GROUNDS ATHLETIC

Top Set Titans is a structured Powerlifting and Powerbuilding program designed for intermediate to advanced lifters looking to maximize strength in the Squat, Bench Press, and Deadlift while building the muscle mass needed to support long-term performance. Built around a 5-day training split, the program combines competition-specific lifting, targeted accessory work, and progressive overload to develop strength, technical proficiency, and resilience across all phases of training.

The program is divided into four progressive training blocks, each with a specific purpose.

The Foundation Block focuses on establishing efficient movement patterns, positional awareness, and technical consistency through the use of pauses, tempo work, and controlled loading. Once a strong technical base has been established, the Base Building Block increases training volume to develop muscle mass, work capacity, and a larger strength foundation.

The Intensification Block gradually shifts the emphasis toward heavier loading and increased specificity, reducing overall volume while maximizing strength development in the competition lifts. This is followed by the Meet Peak Block, where training becomes highly specific to competition performance. Fatigue is strategically reduced while intensity remains high, allowing athletes to express the strength they have built throughout the training cycle.

Following competition or testing, we recommend doing one of our Reinforcement training Blocks which introduces strategic exercise variations and targeted accessory work to address weak points, improve movement quality, build resilience, and prepare the athlete for their next training cycle.

Whether you're preparing for your first powerlifting meet or aiming to break through a long-standing plateau, Top Set Titans provides a structured roadmap for building strength, refining technique, and achieving long-term progress.

Disclaimer

Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your training max within the exercise library accordingly. Results will vary between individuals based on training history, recovery, nutrition, and adherence to the program. For personalized support, technique analysis, and ongoing adjustments, we recommend joining our online coaching service.

Powerlifting

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Top Set Titans 1# (SBD) 5 Days

Technical-focused training using pauses and tempo work to establish efficient movement patterns and positional strength.

Block 1 (Foundation)

Moderate-intensity training with increased volume to build muscle, work capacity, and a stronger strength base.

Block 2 (Base-Building)

Heavier loading and reduced volume designed to maximize strength development and prepare for peak performance.

Block 3 (Intensification)

Competition-specific training focused on expressing maximal strength while minimizing fatigue.

Block 4 (Powerlifting Meet Peak) 3 Days / 4 Weeks

Plateau Breaker: Bench Press Edition isn’t a maintenance program and it’s definitely not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 4 days per week, designed to turn stalled progress into real momentum. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Across four weeks, you’ll accumulate meaningful bench-specific work, reinforce efficient technique through high volume repetition of the movement, and build tolerance to heavier loads, setting you up to hit numbers that once felt just out of reach.

This isn’t a long-term grind. It’s a short, aggressive push designed to break through your plateau, re-sensitize your bench to progress, and remind you what forward momentum feels like.

Designed for an Ideal Training Schedule = 
Monday, Wednesday, Friday, Saturday
or
Tuesday, Thursday, Saturday, Sunday

Alternative training day variations may also be suitable, providing you allocate suitable recovery time between training sessions.

If you’re ready to commit, load the bar, and earn your next bench PR, this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

Plateau Breaker

Bench Press

High Volume

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Plateau Breaker - Bench Press Edition (4 Days)

A 4-week, high-volume bench specialization block designed to break plateaus, rebuild momentum, and set you up for your next PR.

Plateau Breakers: Bench Press Only Version 1#

Plateau Breaker: Bench Press Edition isn’t a maintenance program and it’s definitely not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 3 days per week, designed to turn stalled progress into real momentum. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Across four weeks, you’ll accumulate meaningful bench-specific work, reinforce efficient technique through high volume repetition of the movement, and build tolerance to heavier loads, setting you up to hit numbers that once felt just out of reach.

This isn’t a long-term grind. It’s a short, aggressive push designed to break through your plateau, re-sensitize your bench to progress, and remind you what forward momentum feels like.

Designed for an Ideal Training Schedule = 

Monday, Wednesday, Saturday
or
Tuesday, Thursday, Sunday

Alternative training day variations may also be suitable, providing you allocate suitable recovery time between training sessions.

If you’re ready to commit, load the bar, and earn your next bench PR, this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (3 Days)

Plateau Breaker: Bench Press Edition isn’t a maintenance program and it’s definitely not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 7-week, high-volume bench specialization block, although less aggressive as the 3 & 4 day variations, you will be training 2 days per week, designed to turn stalled progress into real momentum. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Across Seven weeks, you’ll accumulate meaningful bench-specific work, reinforce efficient technique through high volume repetition of the movement, and build tolerance to heavier loads, setting you up to hit numbers that once felt just out of reach.

This isn’t a long-term grind. It’s a short, aggressive push designed to break through your plateau, re-sensitize your bench to progress, and remind you what forward momentum feels like.

Allocate sufficient recovery between your training sessions.

If you’re ready to commit, load the bar, and earn your next bench PR, this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (2 Days)

A 7-week, high-volume bench specialization block designed to break plateaus, rebuild momentum, and set you up for your next PR.

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 6 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 4 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 2 lower-body accessory days are included to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across four weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to six purposeful training days, load the bar, and earn your next bench PR—this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD 6 Days)

Plateau Breakers: Bench Press Edition - SBD Version 1# (6 Days)

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 5 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 4 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 2 lower-body accessory days are included to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across four weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to 5 purposeful training days, load the bar, and earn your next bench PR—this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD 5 Days)

Plateau Breakers: Bench Press Edition - SBD Version 1# (5 Days)

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 4 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 4 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 2 lower-body accessory days are included to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across four weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to four purposeful training days, load the bar, and earn your next bench PR—this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD 4 Days)

Plateau Breakers: Bench Press Edition - SBD Version 1# (4 Days)

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 3 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 3 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 2 lower-body accessory days are included to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across four weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to three purposeful training days, load the bar, and earn your next bench PR—this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD 3 Days)

Plateau Breakers: Bench Press Edition - SBD Version 1# (3 Days)

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 8-week, high-volume bench specialization block, although not as aggressive as the 6,5,4 & 3 day versions , you will be training 2 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 2 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 1 lower-body accessory days are included weekly to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across Eight weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to these purposeful training days, load the bar, and earn your next bench PR—this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD 2 Days)

A 8-week, high-volume bench specialization block designed to break plateaus, rebuild momentum, and set you up for your next PR.

Plateau Breakers: Bench Press Edition - SBD Version 1# (2 Days)

Foundations of Strength

What we do in the gym is what we can’t do on the field or court, and what we do on the field or court is what we can’t do in the gym. Both have their place, but lasting results begin with a strong foundation.

Foundations of Strength is a progressive, technique-driven strength and conditioning program designed to help you build confidence, competence, and strength in the gym. Focusing on the fundamental movement patterns of squatting, hinging, pushing, pulling, and bracing, you'll develop the skills and habits that underpin long-term success in resistance training.

Whether you're stepping into the gym for the first time, returning after time away, or looking to refine your technique, this program is built on a simple principle: long-term results come from doing the basics exceptionally well.

Available in 2-day, 3-day, 4-day, and 5-day training formats, allowing you to choose the option that best suits your experience level, schedule, and recovery capacity.

Depending on your experience level or equipment availability, exercises can be substituted with suitable variations where appropriate.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or piece of equipment is unavailable, simply substitute it with a suitable variation of the same movement pattern. Results may vary from person to person. For personalised guidance and ongoing support, we recommend joining our online coaching service.

Strength & Conditioning

Foundations of Strength

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Foundations of Strength Series: 5 Days

Basic movements done well, repeatedly — building your foundation of strength.

Block 1 - Foundations of Strength

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Foundations of Strength Series: 4 Days

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Foundations of Strength Series: 3 Days

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Foundations of Strength Series: 2 Days

Top Set Titans is a structured Powerlifting and Powerbuilding program designed for intermediate to advanced lifters looking to maximize strength in the Squat, Bench Press, and Deadlift while building the muscle mass needed to support long-term performance. Built around a 4-day training split, the program combines competition-specific lifting, targeted accessory work, and progressive overload to develop strength, technical proficiency, and resilience across all phases of training.

The program is divided into four progressive training blocks, each with a specific purpose.

The Foundation Block focuses on establishing efficient movement patterns, positional awareness, and technical consistency through the use of pauses, tempo work, and controlled loading. Once a strong technical base has been established, the Base Building Block increases training volume to develop muscle mass, work capacity, and a larger strength foundation.

The Intensification Block gradually shifts the emphasis toward heavier loading and increased specificity, reducing overall volume while maximizing strength development in the competition lifts. This is followed by the Meet Peak Block, where training becomes highly specific to competition performance. Fatigue is strategically reduced while intensity remains high, allowing athletes to express the strength they have built throughout the training cycle.

Following competition or testing, we recommend doing one of our Reinforcement training Blocks which introduces strategic exercise variations and targeted accessory work to address weak points, improve movement quality, build resilience, and prepare the athlete for their next training cycle.

Whether you're preparing for your first powerlifting meet or aiming to break through a long-standing plateau, Top Set Titans provides a structured roadmap for building strength, refining technique, and achieving long-term progress.

Disclaimer

Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your training max within the exercise library accordingly. Results will vary between individuals based on training history, recovery, nutrition, and adherence to the program. For personalized support, technique analysis, and ongoing adjustments, we recommend joining our online coaching service.

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Top Set Titans 1# (SBD) 4 Days

Top Set Titans is a structured Powerlifting and Powerbuilding program designed for intermediate to advanced lifters looking to maximize strength in the Squat, Bench Press, and Deadlift while building the muscle mass needed to support long-term performance. Built around a 3-day training split, the program combines competition-specific lifting, targeted accessory work, and progressive overload to develop strength, technical proficiency, and resilience across all phases of training.

The program is divided into four progressive training blocks, each with a specific purpose.

The Foundation Block focuses on establishing efficient movement patterns, positional awareness, and technical consistency through the use of pauses, tempo work, and controlled loading. Once a strong technical base has been established, the Base Building Block increases training volume to develop muscle mass, work capacity, and a larger strength foundation.

The Intensification Block gradually shifts the emphasis toward heavier loading and increased specificity, reducing overall volume while maximizing strength development in the competition lifts. This is followed by the Meet Peak Block, where training becomes highly specific to competition performance. Fatigue is strategically reduced while intensity remains high, allowing athletes to express the strength they have built throughout the training cycle.

Following competition or testing, we recommend doing one of our Reinforcement training Blocks which introduces strategic exercise variations and targeted accessory work to address weak points, improve movement quality, build resilience, and prepare the athlete for their next training cycle.

Whether you're preparing for your first powerlifting meet or aiming to break through a long-standing plateau, Top Set Titans provides a structured roadmap for building strength, refining technique, and achieving long-term progress.

Disclaimer

Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your training max within the exercise library accordingly. Results will vary between individuals based on training history, recovery, nutrition, and adherence to the program. For personalized support, technique analysis, and ongoing adjustments, we recommend joining our online coaching service.

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Top Set Titans 1# (SBD) 3 Days

Top Set Titans is a structured Powerlifting and Powerbuilding program designed for intermediate to advanced lifters looking to maximize strength in the Squat, Bench Press, and Deadlift while building the muscle mass needed to support long-term performance. Built around a 2-day training split, the program combines competition-specific lifting, targeted accessory work, and progressive overload to develop strength, technical proficiency, and resilience across all phases of training.

The program is divided into four progressive training blocks, each with a specific purpose.

The Foundation Block focuses on establishing efficient movement patterns, positional awareness, and technical consistency through the use of pauses, tempo work, and controlled loading. Once a strong technical base has been established, the Base Building Block increases training volume to develop muscle mass, work capacity, and a larger strength foundation.

The Intensification Block gradually shifts the emphasis toward heavier loading and increased specificity, reducing overall volume while maximizing strength development in the competition lifts. This is followed by the Meet Peak Block, where training becomes highly specific to competition performance. Fatigue is strategically reduced while intensity remains high, allowing athletes to express the strength they have built throughout the training cycle.

Following competition or testing, we recommend doing one of our Reinforcement training Blocks which introduces strategic exercise variations and targeted accessory work to address weak points, improve movement quality, build resilience, and prepare the athlete for their next training cycle.

Whether you're preparing for your first powerlifting meet or aiming to break through a long-standing plateau, Top Set Titans provides a structured roadmap for building strength, refining technique, and achieving long-term progress.

Disclaimer

Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your training max within the exercise library accordingly. Results will vary between individuals based on training history, recovery, nutrition, and adherence to the program. For personalized support, technique analysis, and ongoing adjustments, we recommend joining our online coaching service.

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Top Set Titans 1# (SBD) 2 Days

Block 4 (Powerlifting Meet Peak) 2 Days / 4 Weeks

Plateau Breaker – Squat Edition is built for lifters who are tired of spinning their wheels under the bar. 

This isn’t a casual squat cycle or a maintenance phase, it’s a focused strength block designed to rebuild speed, sharpen technique, and force progress through intelligent volume and intensity exposure. 

The first 6 weeks revolve around high-quality squat volume, explosive intent, and technical mastery. Using submaximal percentages, you’ll attack every rep with speed and precision while gradually reducing rest periods, aiming to complete your 5×5 work within 15 minutes. Alongside the volume work, weekly top singles reinforce confidence under heavier loads without accumulating unnecessary fatigue. 

The second phase transitions into a 4-week rep-max intensification block, allowing the speed, efficiency, and work capacity developed in the first phase to translate into heavier squat performance. As the weeks progress from 10RM to 3RM efforts, you’ll feel the carryover of cleaner movement, stronger positions, and improved force production. 

This program is built to: Break stagnant squat progress Improve bar speed and explosiveness Reinforce efficient squat mechanics Increase work capacity under the bar Build confidence with heavier weights Turn technical consistency into strength expression This is not about surviving brutal sessions for the sake of fatigue. It’s about moving with intent, owning every rep, and creating the kind of momentum that leads to real PRs. 

If you’re ready to squat aggressively, move with precision, and finally push past your sticking point, Plateau Breaker : Squat Edition is your next block. 

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Squat Edition (2 Days)

A Med-frequency accumulation phase focused on explosive intent, technical mastery, and building the work capacity required for heavier strength expression.

Block 1 - Accumulation / Speed Strength

Block 2 (Squat Only Peak) 4 Weeks

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Plateau Breaker - Squat Edition (3 Days)

Plateau Breaker – Squat Edition SBD Version is built for lifters who are tired of spinning their wheels under the bar. This isn’t a casual powerlifting split or a maintenance phase — it’s a focused 5-day strength block designed primarily to build your squat through intelligent volume, technical mastery, and intensity exposure.

While the squat is the clear priority throughout the program, the bench press and deadlift have been strategically incorporated to maintain technical proficiency, movement skill, and overall strength in the competition lifts without compromising squat recovery or progression.

The first 6 weeks revolve around high-quality squat volume, explosive intent, and technical precision. Using submaximal percentages, you’ll attack every rep with speed and accuracy while gradually reducing rest periods, aiming to complete your 5×5 work within 15 minutes. Alongside the volume work, weekly top singles reinforce confidence and efficiency under heavier loads without accumulating unnecessary fatigue.

Supporting the primary squat sessions are dedicated upper back, bench press, and deadlift training days designed to improve posture, trunk stability, positional strength, and overall recovery capacity. Bench press and deadlift work are intentionally programmed at manageable volumes to maintain strength and skill expression while allowing the squat to remain the main driver of adaptation throughout the block.

The second phase transitions into a 4-week rep-max intensification block, allowing the speed, efficiency, and work capacity developed in the first phase to translate into heavier squat performance. As the weeks progress from 10RM to 3RM efforts, you’ll feel the carryover of cleaner movement, stronger positions, improved bar speed, and greater force production under heavier loads.

This program is built to:

Break stagnant squat progress
Improve bar speed and explosiveness
Reinforce efficient squat mechanics
Increase work capacity under the bar
Build confidence with heavier weights
Maintain bench press and deadlift strength and skill
Improve upper back and trunk stability
Turn technical consistency into strength expression

This is not about surviving brutal sessions for the sake of fatigue. It’s about moving with intent, owning every rep, and creating the kind of momentum that leads to real progress under the bar.

If you’re ready to squat aggressively, move with precision, and finally push past your sticking point while maintaining your overall powerlifting strength, Plateau Breaker –  Squat Edition SBD Version is your next block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Squat Edition (SBD 5 Days)

Your Home Is Your Proving Ground.

Home Ground is a progressive at-home strength and fitness program designed to help you build confidence, improve movement, and develop lifelong training habits using minimal equipment.

Built around the fundamental movement patterns of squatting, hinging, pushing, pulling, carrying, and bracing, Home Ground develops the strength, stability, and conditioning needed for everyday life. Through a structured progression of controlled movements, unilateral exercises, kettlebell training, and functional conditioning, you'll establish a strong foundation that prepares you for whatever comes next.

Whether you're training around a busy lifestyle, getting started on your fitness journey, or looking for an effective home-based program, Home Ground provides a simple, structured approach that prioritises movement quality, consistency, and measurable progress.

Available in a progressive 3 × 8-week training system:

Foundation – Develop movement quality, balance, stability, and confidence through controlled movement patterns and paused repetitions.
Progression – Build strength, coordination, and work capacity by introducing supersets and increased training density.
Performance – Combine strength, conditioning, and kettlebell complexes to improve fitness, resilience, and athletic movement.
Required Equipment

To complete the Home Ground program, you will need access to:

Kettlebells
Dumbbells
Hip Circle / Booty Bands
Resistance Bands (for warm-ups, Pallof Presses, and Dead Bugs)
A sturdy bench, couch, or chair for selected exercises

Depending on your experience level or equipment availability, exercises can be substituted with suitable variations where appropriate.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment. Select loads that allow you to maintain good technique and complete all prescribed repetitions safely. If an exercise or piece of equipment is unavailable, substitute it with a suitable variation of the same movement pattern. Results will vary between individuals. For personalised programming, technique feedback, and ongoing support, we recommend joining our online coaching service.

Home Ground

Home workouts

Kettlebell

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Master movement quality, control, and stability through simple movement patterns and paused repetitions.

Block 1 - Foundation

Develop strength, coordination, and work capacity through progressive loading, paired exercises, and contrast training.

Block 2 - Build

Plateau Breaker – Squat Edition SBD Version is built for lifters who are tired of spinning their wheels under the bar. This isn’t a casual powerlifting split or a maintenance phase — it’s a focused 4-day strength block designed primarily to build your squat through intelligent volume, technical mastery, and intensity exposure.

While the squat is the clear priority throughout the program, the bench press and deadlift have been strategically incorporated to maintain technical proficiency, movement skill, and overall strength in the competition lifts without compromising squat recovery or progression.

The first 6 weeks revolve around high-quality squat volume, explosive intent, and technical precision. Using submaximal percentages, you’ll attack every rep with speed and accuracy while gradually reducing rest periods, aiming to complete your 5×5 work within 15 minutes. Alongside the volume work, weekly top singles reinforce confidence and efficiency under heavier loads without accumulating unnecessary fatigue.

Supporting the primary squat sessions are dedicated upper back, bench press, and deadlift training days designed to improve posture, trunk stability, positional strength, and overall recovery capacity. Bench press and deadlift work are intentionally programmed at manageable volumes to maintain strength and skill expression while allowing the squat to remain the main driver of adaptation throughout the block.

The second phase transitions into a 4-week rep-max intensification block, allowing the speed, efficiency, and work capacity developed in the first phase to translate into heavier squat performance. As the weeks progress from 10RM to 3RM efforts, you’ll feel the carryover of cleaner movement, stronger positions, improved bar speed, and greater force production under heavier loads.

This program is built to:

Break stagnant squat progress
Improve bar speed and explosiveness
Reinforce efficient squat mechanics
Increase work capacity under the bar
Build confidence with heavier weights
Maintain bench press and deadlift strength and skill
Improve upper back and trunk stability
Turn technical consistency into strength expression

This is not about surviving brutal sessions for the sake of fatigue. It’s about moving with intent, owning every rep, and creating the kind of momentum that leads to real progress under the bar.

If you’re ready to squat aggressively, move with precision, and finally push past your sticking point while maintaining your overall powerlifting strength, Plateau Breaker –  Squat Edition SBD Version is your next block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Squat Edition (SBD 4 Days)

Plateau Breaker – Squat Edition SBD Version is built for lifters who are tired of spinning their wheels under the bar. This isn’t a casual powerlifting split or a maintenance phase — it’s a focused 3-day strength block designed primarily to build your squat through intelligent volume, technical mastery, and intensity exposure.

While the squat is the clear priority throughout the program, the bench press and deadlift have been strategically incorporated to maintain technical proficiency, movement skill, and overall strength in the competition lifts without compromising squat recovery or progression.

The first 6 weeks revolve around high-quality squat volume, explosive intent, and technical precision. Using submaximal percentages, you’ll attack every rep with speed and accuracy while gradually reducing rest periods, aiming to complete your 5×5 work within 15 minutes. Alongside the volume work, weekly top singles reinforce confidence and efficiency under heavier loads without accumulating unnecessary fatigue.

Supporting the primary squat sessions are dedicated upper back, bench press, and deadlift training days designed to improve posture, trunk stability, positional strength, and overall recovery capacity. Bench press and deadlift work are intentionally programmed at manageable volumes to maintain strength and skill expression while allowing the squat to remain the main driver of adaptation throughout the block.

The second phase transitions into a 4-week rep-max intensification block, allowing the speed, efficiency, and work capacity developed in the first phase to translate into heavier squat performance. As the weeks progress from 10RM to 3RM efforts, you’ll feel the carryover of cleaner movement, stronger positions, improved bar speed, and greater force production under heavier loads.

This program is built to:

Break stagnant squat progress
Improve bar speed and explosiveness
Reinforce efficient squat mechanics
Increase work capacity under the bar
Build confidence with heavier weights
Maintain bench press and deadlift strength and skill
Improve upper back and trunk stability
Turn technical consistency into strength expression

This is not about surviving brutal sessions for the sake of fatigue. It’s about moving with intent, owning every rep, and creating the kind of momentum that leads to real progress under the bar.

If you’re ready to squat aggressively, move with precision, and finally push past your sticking point while maintaining your overall powerlifting strength, Plateau Breaker –  Squat Edition SBD Version is your next block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Squat Edition (SBD 3 Days)

KETTLEBELL ENGINE

Functional Strength & Conditioning

Equipment: Kettlebells

Focus: Full Body • Work Capacity

KETTLEBELL ENGINE is a full-body functional strength and conditioning workout designed to develop strength, coordination, stability and work capacity.

Begin with a dynamic warm-up before progressing through a combination of kettlebell swings, clean & presses, windmills and renegade rows. Focus on controlled movement, proper technique and consistent effort throughout each exercise.

Complete the prescribed sets and repetitions, prioritising quality movement and maintaining a steady pace. Choose a kettlebell weight that allows you to perform each movement safely and effectively while challenging your physical capacity.

Warm-up

Push-ups: 2 × 20
Bodyweight Squats: 2 × 20

Main Workout

Single-Arm Kettlebell Swings: 3 × 10 each side
Single-Arm Kettlebell Clean & Press: 3 × 10 each side
Kettlebell Windmill: 3 × 10 each side
Renegade Rows: 3 × 10 each side

Rest as needed between sets to maintain good technique and consistent performance.

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Kettlebell Engine 1#

Block 1

Powerlifting Meet Day

This session is designed for your meet day to record your performance across all three competition lifts: Squat, Bench Press, and Deadlift.

The Allocated % are a guide only, record actual results in the "Load" Area

Treat this as your official meet-day record. Enter each attempt, including the weight lifted and outcome, to accurately track your competition performance and establish your total.

Follow standard competition procedures, record all three attempts for each lift, and focus on executing your attempts with control and confidence. Your results will be saved in the app for future reference and performance tracking.

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Full Power Powerlifting Meet Journal

KETTLEBELL ENGINE
Functional Strength & Conditioning

Equipment: Kettlebells
Focus: Full Body • Work Capacity

KETTLEBELL ENGINE is a full-body functional strength and conditioning workout designed to develop strength, coordination, stability and work capacity.

Begin with a dynamic warm-up before progressing through two kettlebell complexes combining pulling, pressing, squatting and ballistic movements.

Focus on controlled movement, strong positions and consistent effort throughout each complex. Choose a kettlebell weight that challenges you while allowing you to maintain good technique across every repetition.

Complete the prescribed sets and repetitions, resting as needed between rounds to maintain quality movement and consistent performance.

MAIN WORKOUT
COMPLEX 1

Two-Hand Row × 10
Two-Hand Clean × 10
Goblet Squat × 10
Push-Up × 10

× 3 Rounds

Rest as needed between rounds. Prioritise controlled movement and consistent performance.

COMPLEX 2

Single-Arm Swing × 10
Single-Arm Push Press × 10
Offset Squat × 10

Switch Sides

× 2 Rounds Per Side

Rest as needed between rounds. Maintain strong technique and a consistent pace throughout.

Other (1)