Two hard, two easy
The single idea behind every strength program, in plain arithmetic. One variable moves at a time so you can tell what worked, then two weeks that let the last two land.
Progressive overload is not a spreadsheet and it is not “add more weight”. It is the observation that a body adapts to what it is repeatedly asked to do, and stops adapting when the asking stops changing. There are four things you can change and this program changes one at a time, on purpose, so that when something works you know which thing it was.
What moves, and when
- Four variables, one at a time: load, repetitions, sets and how close to failure you finish.
- Two demanding weeks, then two that are not, repeated twice. The easy pair is not a break, it is when the adaptation actually happens.
- The arithmetic is shown, so you can run the next block yourself without us.
Week by week
Every week states what it is for. You can change one, and the program tells you what that costs.
| Week | Focus | What happens |
|---|---|---|
| Week 1 | Load moves | Repetitions, sets and proximity to failure are held. Only the weight changes. |
| Week 2 | Load moves again | The same variable, a second step. This is the week that tells you whether step one was real. |
| Week 3 | Absorb | Volume down by about a third. Nothing new is introduced. |
| Week 4 | Absorb | The second easy week. Most people cut this one and then wonder why block two stalls. |
| Week 5 | Repetitions move | Load is held where you left it. Now the second variable changes. |
| Week 6 | Repetitions move again | The heaviest week of the eight by total work done, not by weight on the bar. |
| Week 7 | Absorb | Down again, deliberately, while you are still feeling good. |
| Week 8 | Test and stop | One session that measures the block. Then you stop, and the numbers tell you what to run next. |
In the kitchen
Weeks 2 and 6 carry the most food in the program, because that is where the work is. The list changes with them.
In your record
Every session records load, repetitions and how many you had left. That third column is the one that predicts the next block.
What it costs
- Days 1–7Free. Full access to every program, the kitchen and the record. Nothing is held back during the trial.
- Day 8The subscription begins at AUD 11.99 a week unless you cancel during the first week. We tell you which day that is before you start, not after.
- RenewalWeekly, until you cancel. No minimum term, no tier above the one you are on, and no upsell inside a program you have already started.
- CancellingAny time, from inside your account. It takes effect at the end of the week you have paid for, so you keep what you have already bought.