BUILD

Serious about lifting and looking for a program designed to help develop strength, increase muscle mass and improve lifting performance? BUILD is for you. The three primary lifts the program focuses on are the sumo deadlift, bench press and squat with the goal to improve your 1RM or “one-rep max” over time. 

BUILD has 12 beginner weeks for those who are new to heavy lifting. During this time, you train with lighter weights so you can learn the correct form and technique to begin your powerlifting journey safely. Starting powerbuilding as a beginner means allowing for gradual strength development before attempting heavy squats or deadlifts. 

Each workout will take around 40-60 minutes to complete, and includes a warm-up and a cool down session. 

During the beginner weeks you’ll find three weekly resistance workouts and two low-intensity cardio sessions. This 12-week block will help you build a solid foundation through a combination of traditional set training, supersets, bodyweight conditioning and weighted circuits. An optional Glutes & Abs session is also available to help increase strength and muscular endurance. 

After completing the beginner weeks, you will be asked to complete a 1RM assessment. This test will provide the weight recommendations for key lifts in the program, including the sumo deadlift, bench press and squat. Where there is no 1RM value provided, you will follow an RPE (Rate of Perceived Exertion) to help guide you in selecting the weight. 

Your workout structure also changes when you move into the main program, with each week including:

• 2 upper-body resistance workouts

• 2 lower body resistance workouts

• 2 low-intensity cardio sessions

• Optional resistance workouts in the later weeks for experienced lifters

These workouts include a mix of set training and supersets centred around one of the primary movements — sumo deadlift, squat or bench press.

Making time for recovery is a key component of any powerbuilding program, and BUILD includes two weekly recovery sessions.