This program is designed to get you STRONG in the big three; bench, deadlift and squat. 12 week cycles with four primary training days per week. With a focus on strength progressions as well as a metcon and accessory work, plus two optional conditioning days in each week of training.
Designed progressions to get you STRONG in bench, deadlift and squat
12 week cycles based on percentages
4 strength training days a week and a daily metcon, plus optional conditioning
90 minutes to 2 hours of training per session
Access to a gym and equipment required
Rob Kearney, “The World’s Strongest Gay”, has designed HWPO STRONG for anyone looking to build strength in the big three; bench, deadlift, squat. If you’re simply looking to increase your max lifts, this is the program for you. If you want to increase your max lifts while also maintaining fitness, this program supports optional conditioning days.
HWPO STRONG features four designated strength training days per week. The structure of each training day includes a warmup, a primary and secondary strength piece, as well as a metcon and strength accessory work. There are two optional conditioning days per training week with suggested conditioning to support fitness while building strength. Each HWPO STRONG session is about 90 minutes to 2 hours of training.
Access to a gym or well equipped home gym is required for this program.
Essential equipment for HWPO STRONG includes a barbell, plates, a squat rack, bench, dumbbells and bands. Cardio equipment and other program requirements are essential but easy to modify if you don’t have the right equipment.
Each training day is supported with a coaching video from Rob Kearney to ensure you are hitting the proper stimulus of each day. You will re-establish a new PR in each lift on week 12 of the program. HWPO STRONG will then take you deeper into building strength beyond the first twelve weeks, allowing your central nervous system to adjust to new strength numbers before hitting new maxes deeper into the program.
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