THE VAULT
All six programs, in the order I’d run them.
$349
one payment, yours for good
50
weeks
4
days a week
95
minutes
Hybrid
split
All Levels
level
Both
where
A week looks like this
What it does
to you.
The six programs bought together, with a running order laid over them. FOUNDATION teaches the patterns, RANGE opens the positions, DENSITY builds, LEAN holds it through a deficit, HEAVY peaks it, and MINIMAL carries the weeks you’re away from a gym.
That’s 50 weeks and 192 sessions, with six deloads already placed and nothing left for you to decide between blocks. You own all of it, so you can ignore the order entirely and run whichever program fits the next ten weeks.
Run 192 sessions across 50 weeks in one order, with no gap to plan between programs.
Six deloads land for you at weeks 8, 19, 24, 32, 37 and 42.
Reach the 12-week HEAVY block with 32 weeks of base behind it instead of starting a peak cold.
Retest the same five lifts at weeks 8, 24, 32 and 44 on identical protocol, so the numbers compare.
Who it is for
and who it is not.
Start here if
You’ve decided to train seriously for the next year and you want the year already written.
You’ve bought two of these separately and worked out you’ll want the rest.
You want to own the programs rather than rent them through a membership.
Pick something else if
You have one goal and eight weeks. Buy the single program that matches it.
You’re on the access plan and happy there. Every program in this bundle is already in your library.
You haven’t finished a written program before. Start with FOUNDATION at $79 and find out whether you like how I write.
How the block
runs.
FOUNDATION · Weeks 1–8
Weeks 1–3 — five patterns taught and anchored at 3×8 @6 RPE · 120s · 3010.
Weeks 4–7 — a fourth set arrives on hinge and squat, tempo shortens to 2010, load climbs.
Week 8 — half volume, then a 5-rep retest on all five patterns.
RANGE · Weeks 9–14
Weeks 9–10 — eight positions measured, then held from 2×60s up to 2×90s.
Weeks 11–13 — holds shorten and load enters end range at 3×8 @6 RPE · 60s · 3131.
Week 14 — the same eight measurements as week 9, taken the same way.
DENSITY · Weeks 15–24
Weeks 15–18 — double progression across four upper/lower days, accessory rest at 120s.
Week 19 — deload. Sets halved, load held, RPE capped at 6.
Weeks 20–23 — top sets separate from back-offs and accessory rest walks down to 75s.
Week 24 — deload, then a retest of the 8-rep bench and 8-rep squat.
LEAN · Weeks 25–32
Weeks 25–26 — lifting anchors at 3×5 @7 · 180s · 20X1, intervals open at 6 × 500 m.
Weeks 27–29 — pace tightens, rest shortens, lifting volume comes down to meet the deficit.
Weeks 30–31 — hardest conditioning of the year: 10 × 500 m at 1:30 rest.
Week 32 — deload, the 2,000 m retest, and calories back to maintenance.
HEAVY · Weeks 33–44
Weeks 33–36 — 5×5 climbing from 72% to 80%, RPE capped at 7, then 8.
Week 37 — deload at 3×3 @65%, no accessories.
Weeks 38–41 — a top single or double from 85% to 92% with back-off volume underneath.
Week 42 — deload at 2×3 @60% and nothing else.
Weeks 43–44 — openers at 95%, then a single at 100–103% on all four lifts.
MINIMAL · Weeks 45–50
Weeks 45–46 — three dumbbell full body days at 3×10 @7 · 90s · 3110.
Weeks 47–49 — load jumps where 12 reps came clean, and the descent lengthens to 4 seconds.
Week 50 — half volume, then a retest of the 8-rep press, 8-rep row and 10-rep goblet squat.
One session, written
out.
Week 1 · Lower
14 sets · 62 min · @7 RPE target
What you get
All six programs, 192 sessions, 50 weeks, delivered at once and yours to keep.
A running order that tells you which program starts on which week, and why that order.
Every video library in the bundle: 118 movements across the six programs.
One master log that carries your lifts through all six blocks, so week 44 can be read against week 1.
Every future revision of all six programs, included.
Before you start
None to buy. FOUNDATION assumes nothing. HEAVY at week 33 assumes you finished the 32 weeks in front of it.
The bundle contains programs that are not appropriate during pregnancy or with an unresolved joint injury. Read the contraindications on each program before you start that block.
Try week one before you
pay.
The first week of every program is free, with the full prescription and the session logger. No card.