Strength training programs

Open in Google Drive and save your own version

These programs are and will always be free. If you need help running them, feel free to contact me.

BCK beginner program (English)

- beginner program based on linear progression and the big lifts
- built up in four phased
- includes manual
- how to's about warming up, keeping a log and finding your starting weight.

BCK intermidiate program (English)
- Intermediate powerlifting program
- includes manual and log.

Level up Strength 7.0 (Nederlands)
- Focus on 1 lift per day
- Three, three-week blocks
- Bench press, OHP, deadlift, squat and weighted chin-up
- weights partially calculated based on your training max
- download the log here (pdf)

Level up Strength 6 (Nederlands)
- Upper and lower body program
- Three, three-week blocks
- Bench press, OHP, deadlift, squat and weighted chin-up
- weights calculated based on your training max
- download the log here (pdf)