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Strong Gyms

The foundation of strength starts here.

This 4-day program is designed to build your base across the big four lifts: squat, bench, deadlift, and overhead press. Whether you're new to structured training or coming back after a break, this block sets the tone for real, lasting progress.

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STRONG GYMS BASE BUILD

STRONG GEELONG FOUNDATION

4 Days / Week - 2x6 Week Blocks. 

Want to fill your offseason with PRs? 

Use this 12 week block to blow up your squat, deadlift, log press, farmers AND stones. Strap in and lets get some work done!

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BIG BRADS STRONGMAN SYSTEM

BUILD THE BASE

GO TIME

Designed to sharpen, refine, and unleash your best lifts.

This peak prep cycle by Coach Nic is built for weightlifters preparing for comp or max testing. Over a structured training block, you’ll transition from volume to intensity, fine-tune technique, and prime your body and mind to hit your heaviest snatch and clean & jerk with confidence.

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WEIGHTLIFTING PEAK PREP

Block 1

Block 2

For Intermediate Powerlifters

This 12-week program is designed to take intermediate lifters through a full, structured meet prep — from building a solid strength base to peaking for competition day.

Whether you're stepping onto the platform for your second or fifth meet, this program dials in your technique, builds real strength, and ensures you hit the platform confident and prepared.

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POWER PEAK INTERMEDIATE PREP

5-Day Powerlifting Peak Program

Ready to go all in?
SEND IT is your no-compromise, 5-day peak program designed to take you from strong… to unstoppable. Whether you’re heading into comp or planning a heavy test day, this is the block where it all comes together.

This program is for:
Intermediate to advanced lifters
Athletes prepping for comp or mock meet
Lifters chasing big PBs and ready to work

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SEND IT POWERLIFTING PEAK

STRAIGHT UP STRONGMAN
10-Week Intermediate Program
Built for lifters who want to move heavy, move fast, and dominate events.

This program is designed for intermediate athletes who already have the basics down and are ready to take their Strongman performance to the next level. Whether you’re prepping for comp or just want to train like a weapon — this one’s for you.

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STRAIGHT UP STRONGMAN

Strongman starts here.
This 8-week beginner template is your entry point into the world of Strongman, where raw strength meets real-world grit.

You’ll build a rock-solid foundation in movement, conditioning, and event-specific skills. This program introduces you to the core of Strongman training: carries, loading, overhead pressing, and brute lower-body power. It’s about learning how to move heavy things well — and getting damn good at it.

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BUILD YOUR BASE - STRONGMAN

NEXT LEVEL is built for Strongman athletes ready to push harder, lift heavier, and dominate every event from the gym floor to competition day. With two progressive blocks, this program combines classic barbell lifts, advanced event work, and intelligent accessory volume to leave no gap in your strength.

Every session is designed to make you harder to kill and stronger under pressure.

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NEXT LEVEL STRONGMAN

This isn’t your average gym program.
The Strength and Conditioning Program is built for athletes who want it all — strength, speed, power, and the engine to back it up.

Whether you're on the field, under the bar, or just training for life, this 8-week block is designed to build performance from the ground up. Expect a mix of heavy lifts, explosive movement, smart accessories, and conditioning that doesn’t burn you out — it builds you up.

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TRAIN TO PERFORM! Strength and Conditioning Program

This is your 8-week battle plan for building serious size and serious strength.

The PowerBuild Blueprint fuses the raw strength of powerlifting with the high-volume, high-stimulus approach of bodybuilding — giving you the tools to move heavy and look like you lift.

It’s not about fluff or guessing. Every session has purpose. Every lift has intent. This is structured, gritty training designed to bring the best of both worlds.

4 days including squat, bench, deadlift, overhead followed up by an optional full body high stimulus day!

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POWER BUILD

This is your base.
An 8-week block built to harden your technique, sharpen your intent, and lay down the strength you’ll build everything else on.
Whether you're just stepping into the world of powerlifting or coming back to rebuild with purpose, this is where it starts.

Every week is structured to reinforce the big three: Squat. Bench. Deadlift.

Expect consistent volume, clean progression, and no fluff building to some heavy top end numbers over 8 weeks.

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Powerlifting Foundations

3 Days / Week – 2 x 4 Week Blocks

This is your strength and conditioning all rounded. 

Lift - Huff and Puff.

Get fit to fight or fit to attack life, whatever your line is.

Each day is a mix of strength work with a conditioning circuit that will leave you questioning your choices but coming back for more.

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FIT TO FIGHT

The Heavy Eight is a no-nonsense, 4-day Strongman training block built to push intermediate lifters to the next level. Over 8 weeks, you’ll build raw strength, refine your event skills, and develop the capacity to move heavy, fast, and often before testing it all at the end!

This block is about putting in the work — loading, carrying, pressing, and dragging your way into a tougher, more powerful version of yourself.

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THE HEAVY EIGHT!

4 Days / Week – 4 Weeks Total

This is the beginning! Step 1 of the 3 phase program to GYM PR!

This is the base, where you set yourself up for the next phases - wider the base, higher the peak, right?

You can run this 4 week block purely by itself or continue into the next 2 phases.

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POWERS PEAK : PHASE 1

4 Days / Week – 4 Weeks Total

Step 2 of the 3 phase program to GYM PR!

You've hit phase 1 and loved it, now we start climbing!

This is where loads start to go up and the work starts to drop back. 

You can run this 4 week block purely by itself, or link up phases or head into another peak style block after this.

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POWERS PEAK : PHASE 2

4 Days / Week – 4 Weeks Total

PEAK TIME

The lead up has been complete, 4 weeks to find out. 

This block is where you get to test your strength!

You can run this 4 week block purely by itself after another base phase if you wanted to jump into a short peak also. 

After this we recommend going to an off season or technique block!

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POWERS PEAK : PHASE 3 GYM PR

4 Days / Week – 6 Weeks Total

This is your reset and rebuild phase.
The POWERS Off-Season program is designed to help you recover from comp, rebuild your base, and come back stronger than ever.

With 4 structured training days per week, you'll focus on refining technique, building muscle, and targeting weaknesses — without the pressure of peaking.

This is an extended version of the 3 day including an extra upper body accessory session.

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POWERS 6 WEEK OFF SEASON

3 Days Per Week – 6 Weeks Total

Built for lifters who want to stay strong, build muscle, and recover smarter between comps.
This 6-week off-season lite version keeps the volume and intent high — without burning you out.

Expect:

3 focused strength sessions per week

Balanced programming across squat, bench, and deadlift

Targeted accessories to support weak points & build muscle

A chance to reset, rebuild, and come back better

Ideal for:

Powerlifters in their off-season

Lifters wanting a lighter structure while staying strong

Athletes needing flexibility with training frequency

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POWERS 6 WEEK OFF SEASON LITE

The BIG V – ALL IN program is your call to level up — mentally and physically. Designed by Coach Vernon for general population clients who are ready to commit, this full-body program blends strength, conditioning, and mindset into one powerhouse training experience.

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Big V's All in

THESMW 12-Week Intermediate Powerlifting Program
This 12-week cycle is designed for intermediate lifters looking to build strength and improve technique across the three main lifts — squat, bench, and deadlift.

With a focus on progressive overload, smart accessory work, and structured volume, this program bridges the gap between casual training and serious performance. Expect to develop movement efficiency, build muscle, and push toward new PBs with purpose.

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Intermediate Powerlifting

Tough 3 cardio, 3 weights general conditoning and strength

Orginally designed as a special operation group readiness program

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The Brave, the Fit and the Strong :  WORK

Block 3

Basic is Best is your straight-up bodybuilding program designed around the exercises that work — and nothing else. Forget trends. We’re talking classic lifts, structured volume, and progressive overload to build muscle across your entire body.

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Basic is Best: Straight up Bodybuilding

Strength Basics is Strong Gyms’ beginner-friendly program designed to teach you proper technique, build full-body strength, and lay the foundation for long-term progress. Perfect for anyone new to strength training or getting back into it, this program focuses on the key movement patterns — squat, hinge, push, pull, and core — with simple, effective workouts you’ll actually enjoy.

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Strong Gyms Strength Basics

Lift heavy. Get juicy. Have fun doing it.

FULL BRO is your no-BS hypertrophy program designed for bros who love training hard, chasing the pump, and leaving the gym feeling like a weapon. This is full-body training, 3 days a week, with the perfect mix of compound lifts, machine magic, and bro science-backed accessories — all with progression that actually makes you grow.

It’s smart. It’s sweaty. It’s a good time.

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Full Bro : Hypertophy Fun

Train smart. Train strong.

This 6–8 week program is designed to build strength and muscle across your entire body with just 3 training days per week. Each session includes a mix of compound lifts, machine-based movements, and accessory work — all with built-in progression to help you get stronger week to week.

We focus on the basics done well — applying progressive overload across all major movement patterns: squat, hinge, push, pull, and core.

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Tom Brown Jacked Over 40

Strong Foundations is a 3-day per week strength program designed to teach the core lifts, improve movement patterns, and build full-body strength from the ground up. Perfect for beginners or anyone returning to training, this program focuses on quality over quantity — laying down the fundamentals that set you up for long-term progress.

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Strong Gyms Ground Zero

Start strong. Build the base. Learn the lifts.

This 4-day beginner program by Kathleen Beggs — elite U63 lifter and IPF Worlds representative — is designed to teach the fundamentals of powerlifting while building full-body strength, confidence, and consistency in the gym.

Across the 4 weekly sessions, you’ll train the three main lifts — squat, bench press, and deadlift — with supporting accessories to develop technique, control, and balanced muscle. Whether you're stepping into powerlifting for the first time or want a structured plan to build strength the right way, this program lays the foundation.

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Becoming a Powerlifter - Kathleen

Refine your technique. Build serious strength. Smash PBs.

This 3-block program by Kathleen Beggs — elite-level U63 lifter and IPF Worlds representative — is built for powerlifters ready to level up. Designed for intermediate to advanced athletes, this structured 5-day split balances volume, intensity, and technical precision to push your performance on the platform.

Across the 3 progressive blocks, you’ll cycle through accumulation, intensification, and peaking phases — targeting consistent strength gains in the squat, bench press, and deadlift with calculated accessories to support your weak points and maximise carryover.

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Coach Beggs Intermediate-Advanced Powerlifting

Sculpt. Strengthen. Kickstart your physique goals.

Karlee’s Female Hypertrophy Kickstart is a 6-week muscle-building program designed specifically for women ready to train with purpose. This is your entry point into effective hypertrophy (muscle growth) training — with a strong focus on glutes, hamstrings, shoulders, and upper back to create a balanced, powerful, and feminine physique.

Expect structured sessions, strategic volume, and a clear weekly plan to help you gain strength, build lean muscle, and train with confidence.

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Karlees Female Hypertrophy Kickstart

New to lifting? Ready to feel strong, confident, and capable in the gym?

Karlee’s Starting Strong is the perfect 6-week beginner strength program designed to teach you the basics, build consistency, and help you fall in love with training. With 4 sessions per week, this program focuses on foundational movements, proper technique, and structured progression to set you up for long-term success.

No fluff, no confusion — just simple, effective training that gets results and builds confidence from day one.

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Karlees Starting Strong

Shape your strength. Build your X frame.

Karlee’s X Frame Glute Builder is a 6-week, high-impact training program designed to sculpt strong glutes, build an athletic hourglass figure, and enhance overall body composition.

With 4 focused sessions per week, this program combines glute-dominant strength training, upper body shaping, and accessory work to help you grow where it counts — and create the balanced, confident physique you’ve been chasing.

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Karlees X Frame Glute Builder

Strong Foundations+ is a 5-week strength program built to teach and refine the fundamentals of lifting, with a focus on the squat, bench press, and overhead press. Designed for beginners or those wanting to master technique, this program builds a solid base of strength, movement quality, and confidence in the gym.

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Strong Gyms Foundations +

Everything gets trained. Everything gets stronger. EVERYTHING GOES.

This 10-week, 5-day-per-week Strongman program is designed to build elite-level strength, size, and conditioning. Split into two progressive blocks, EVERYTHING GOES hits every major lift, muscle group, and mental edge with the kind of volume and intensity you'd expect

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Strongman Everything Goes

Hybrid Strongman is all about hitting the big fundamentals.

You'll merge Powerlifting pillars, the Squat, Bench and Deadlift all while adding a Strongman Flavour - Log Press and Stones. 

The SUPER TOTAL if you will. 

AND, of-course, accessories to have you jacked. 

All the good stuff, one simple program!

Be ready to work!

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Hybrid Strongman

The grace of Weightlifting might be unmatched as far as strength sports. 

Here's your foundations block. 

A place to start, build your skill, competence and STRENGTH!

On your way to putting seriously impressive lifts over head!

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Weightlifting Foundations

Not for the light hearted. 

5 days based on the infamous 5/3/1 Big But Boring.

Main work follows 3 week variation waves based on the 5/3/1 model accompanied by the BBB volume accessory. 

5 days per week, the 5th being the primary Strongman Day, this block grows a you do, each block building to the heavy final last phase.

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STRONGMAN ADVANCE

Block 4

Vernon Strongman Peak

8 weeks with everything a Strongman could want. 

Some gruelling sessions covering all things strength and Strongman. 

A great all rounder for most aspiring strength and strongman athletes.

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Vernon's Strongman Peak

This program is all about WORK. 

9 weeks really focusing on BUILDING your deadlift. 

Deadlifting twice per week, a primary and secondary. 

A peak would be perfect after a block like this but THIS is where that PR is made BUILDING a bigger deadlift.

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Build To Deadlift

PHAT - YEP, you heard it right. PHAT with a P-H

Power-Hypertophy-Adaptive-Training

It's strength and bodybuilding all wrapped into one great 4 day program. 

Lift heavy, be jacked. Male or Female - this is a GREAT block to set the tone and tick all of those boxes. 

I've run this myself and first heard of this style in my teens!! I still love the concept. 

You will too.

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PHAT 4 days

PHAT 5 days

PHAT - YEP, you heard it right. PHAT with a P-H

Power-Hypertophy-Adaptive-Training

It's strength and bodybuilding all wrapped into one great 5 day program. 

Lift heavy, be jacked. Male or Female - this is a GREAT block to set the tone and tick all of those boxes. 

I've run this myself and first heard of this style in my teens!! I still love the concept. 

You will too.

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PHAT 5 days

Powerbuild SBD by coach Taane.

Straight up SBD and Hypertrophy. 

This is a great SBD building block accompanied by enough hypertophy work to blow up even the hardest of gainers. 

A perfect block for all levels to tick all the boxes.

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Power Build

Coach Caroline Strongman Novice Intro Program.

BUT, honestly, novice, intermediate or even advanced - follow this, put some effort in and you'll be stronger than you were before. 

Lifting, moving, loading. It's straight up Strongman/Woman training by Owner + head coach of Strong Jervis Bay.

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STRONGMAN Novice Intro

Never heard of Mike Mentzer? Dorian Yates. 

Lord of the Rings, one set to rule them all? or something. 

HIT bodybuilding, High Intensity Training - Not for those who like to leave anything on the table. 

1-2 HARD sets after your warm up sets.

MAXIMUM effort, MAXIMUM results. 

It's time effective, it's hard and it's OH so good. 

Caveat. Empty the tank means empty the f***ing tank on these sets.

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HIT BODYBUILDING

Trimester 1.2

In our "Follow Jasmines Prenatal Strength Phase," Programs - you can follow along with EXACTLY the same program she followed as she progressed through pregnancy with our second child. 

Jasmine has an extensive training and even competition history in Powerlifting, so make sure you listen to your body, adjust as you need to. 

However if you've been lifting, we can't express it highly enough...KEEP lifting, for as long as it's comfortable. 

You're training for one of the biggest events of your life!

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Jasmine's Prenatal Strength Phase 1.2

Prenatal Strength Phase - Trimester 2.1

In our "Follow Jasmines Prenatal Strength Phase," Programs - you can follow along with EXACTLY the same program she followed as she progressed through pregnancy with our second child. 

Jasmine has an extensive training and even competition history in Powerlifting, so make sure you listen to your body, adjust as you need to. 

However if you've been lifting, we can't express it highly enough...KEEP lifting, for as long as it's comfortable. 

You're training for one of the biggest events of your life!

Jasmine's Prenatal Strength Phase 2.1

Prenatal Strength Phase - Trimester 2.2

In our "Follow Jasmines Prenatal Strength Phase," Programs - you can follow along with EXACTLY the same program she followed as she progressed through pregnancy with our second child. 

Jasmine has an extensive training and even competition history in Powerlifting, so make sure you listen to your body, adjust as you need to. 

However if you've been lifting, we can't express it highly enough...KEEP lifting, for as long as it's comfortable. 

You're training for one of the biggest events of your life!

Jasmine's Prenatal Strength Phase 2.2

Prenatal Strength Phase 3.1
In our "Follow Jasmines Prenatal Strength Phase," Programs - you can follow along with EXACTLY the same program she followed as she progressed through pregnancy with our second child. 

Jasmine has an extensive training and even competition history in Powerlifting, so make sure you listen to your body, adjust as you need to. 

However if you've been lifting, we can't express it highly enough...KEEP lifting, for as long as it's comfortable. 

You're training for one of the biggest events of your life!

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Jasmine's Prenatal Strength Phase 3.1

Prenatal Strength Phase 3.2

In our "Follow Jasmines Prenatal Strength Phase," Programs - you can follow along with EXACTLY the same program she followed as she progressed through pregnancy with our second child. 

Jasmine has an extensive training and even competition history in Powerlifting, so make sure you listen to your body, adjust as you need to. 

However if you've been lifting, we can't express it highly enough...KEEP lifting, for as long as it's comfortable. 

You're training for one of the biggest events of your life!

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