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SZAT STRENGTH

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Standard program to grain strength in the main movements for 4 days/week 

Developmental

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Developmental Program for compound lifts (beginner-intermediate) 

Main Compound Developmental Strength + Hypertrophy 

Developmental Strength Block 

Accumulation Block 

Low Stress Week 

General testing block on the main compound lifts 

Testing Block 

This program is designed to increase your S/B/D 

powerlifting 

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Powerlifting Protocol 

Block 1

Block 2

Block 3

Block 4

hypertrophy

Hypetrophy 3 day per week Push/Pull/Legs

General bodybuilding block 4 days / week 


Hypertrophy

bodybuilding 

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Hypertrophy program 4 days per week 

Hypertrophy block of 3 upper days and 2 lower days 

hypertrophy 

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Hypertrophy 5 days a week 

This is a 6 day hypertrophy program that utilizes push, pull, legs 2x per week 

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Hypertrophy 6 day a week 

This program is designed to increase your overhead press, deadlift, and give you some strongman slots for you to prep for a competition or just to have fun with strongman training. 

strongman

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Strongman Program 

block 3 

This is one of Coach Joes personal training programs he ran that was fun and delivered awesome strength results for the press and deadlift. 

beast program

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Beast Program 

This program is for people who still want to work on their compound lifts but also work on aesthetics and look amazing as well. Powerbuilding is just as the name suggested, powerlifting combined with bodybuilding!  

powerbuilding

powerlifting

bodybuilding

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Powerbuilding program 

Program is designed to increase your squat and overall leg strength, it also has the other main compound lifts. 

squat

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Squat specific Program 

Program is designed to increase your bench press specifically and also has other compound lifts. 

Bench press

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Bench Specific Program 

Block 2 (copy 1)

program to increase the deadlift specifically 

deadlift

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Deadlift specific program

This program is designed to increase your overhead press specifically but also has other main compound lifts. 

Overhead Press

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Press Specific Program 

8 week BRO split that can be done by anyone but will be great for our 8 week transformation challenge! 

Challenge

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8 week BRO split workout program 

Block 1 week 1-4 

Block 2 week 4-8

This program is designed for people who want to feel more well rounded with strength and athleticism. It will focus on different blocks of training that will build your strength, speed, and explosive power.  If you are an athlete in the offseason looking to level up your game, or someone who wants to dominate the game in multiple disciplines this is for you! 

athlete

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Athletic Monster Program 

Developmental / hypertrophy 

Accumulation / circa max 

Finalization of the program leading into testing 

Finalization 

This will be a program for you to follow along what Coach Joe is currently doing with his programming. He often gets asked "how do you train?" Which varies throughout the year and depends on current goals.  However, this is a simple solution to hop on board and try it out! 

train with me

Train With Coach Joe - Month 1

Month 1 

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Train with Coach Joe - Month 2 

Train along me and do what I do! Not for the faint of heart =] 

train with me 

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Train with Coach Joe - Month 3

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Train with Coach Joe - Month 4

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Train with Coach Joe - Month 5

This program is for anyone who competes in combat sports such as BJJ/Grappling/MMA etc... it is designed to give you a solid strength base and help your performance on the mat as the main priority. It focuses on 4 training days per week with 2 upper body days and 2 lower body days. I would recommend doing these sessions prior to training your combat sport or as separate sessions during the day to allow for maximum focus and recovery. 

combat sports

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Combat Sports BJJ/MMA

This is the powerbuilding 2.0 program! The first powerbuilding program on the app focuses on the main lifts 1x per week with a 4 day training split. This is a 5 day a week program with a higher frequency of training the main lifts and their variations. If you did the first powerbuilding program and want the next step this is where you should be! 

strength

Power building 2.0 

Block 1 Strength Development + hypertrophy + deload 

In this block we push our strength gains and also switch up variations to continue to build the main variations with hypertrophy still sprinkled in. 

Block 2 strength intensification + hypertrophy 

In this block we push our strength hard and have the opportunity to test it at the end. We will start off with a de-load and low volume since the last block was a hard push. Each week will  increase in intensity prepping you to peak/test at the end of this program! 

Block 3 realization strength peaking + testing 

This is a powerlifting focused program that have a 3 session a week frequency. This is great if your goals are to increase your SBD and have limited time to train. 