Why this program works
Proven Results
- Used with dozens of clients over 20 years, consistently delivering 50% strength increases even for well-trained individuals.
Strategic Frequency
- Repeats the big lifts more frequently across four weekly workouts — rapidly improving technique and building strength.
Progressive Overload
- Systematically increases weight each session, ensuring continuous adaptation and progress.
What's included
Complete 12-Week Strength Program
- Four distinct workouts per week — Max-Out Day, Weight Adder Day, Supporting Lifts Day, Volume Method Day.
Video Tutorials
- Detailed video demonstrations of each exercise to ensure proper form and maximum strength development.
Progress Tracking System
- Guidelines for establishing your starting 1-rep maxes and tracking strength increases throughout the program.
Warm-up Protocols
- Efficient, effective warm-up routines that prepare your body without wasting time or energy.
Program overview
Four different workouts performed each week. Each takes less than 1 hour including the warm-up.
Workout types
Max-Out Day
- Testing and pushing your 1-rep max each week.
Weight Adder Day
- Progressive sets of decreasing reps with increasing weight.
Supporting Lifts Day
- Building strength in accessory movements that support the main compound lifts.
Volume Method Day
- Higher rep ranges for muscle development and endurance.
Equipment you'll need
You can run this program with a basic home gym setup. Here's the gear it covers:
- Barbell
- Weight plates
- Squat rack
- Weight bench
- Dumbbells
- Pull-up bar
I'd been stuck at the same weights for years. In 12 weeks my deadlift went from 265 to 405 pounds and I gained 12 pounds of muscle.
Skeptical about gaining strength with just a home gym setup. My squat increased 65% in 12 weeks.
At 42 I thought my strength gains were behind me — bench press from 185 to 275 pounds and my back pain disappeared.
Program benefits
Massive Strength Gains
- Expect 50% improvements in your 1-rep max for squat, bench press and deadlift in just 12 weeks.
Significant Muscle Growth
- Increased volume and intensity naturally leads to substantial muscle development as a byproduct of strength training.
Daily Life Benefits
- Everyday tasks become easier as your functional strength improves — from groceries to playing with your kids.
Visible Results
- Consistent training with proper nutrition adds mass and size without adding fat.
When you improve these big lifts this much, it is the most efficient way to add some serious mass in a short amount of time. — Steve Hoyles
Frequently asked questions
Is 4 days per week enough to get stronger?
Absolutely. Designed to maximise the quality of your workouts rather than the quantity. Train hard 4 days a week and recover properly — you'll progress faster than 6-7 days at lower intensity.
What if I miss a workout?
Don't miss the next one. The most important thing is to get back on track immediately rather than letting one missed session compound into a habit.
How much protein should I consume?
For optimal results, aim for 0.8-1g of protein per pound of lean body mass daily, spread across multiple meals.
Is this program suitable for intermediates?
Perfect for intermediate lifters who have mastered basic technique and are ready to focus on serious strength development.
Is this program suitable for beginners?
Beginners can do this program but we recommend the SHG Beginner Workout first if you haven't lifted before — to lock in technique.
When should I increase the weights?
Aim to increase weights with nearly every workout, even if only by small increments. The program includes clear guidelines.
Normal Price: $79.99
Today's Price: $25
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Real transformations from the program
