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 focussed on big lifts
- Built up in 4 phases
- includes guide
- How to's about warming up, finding your work weight and how to keep a log

BCK intermidiate program (English)
- For the intermediate (power)lifter
- 9 weeks, three blocks
- With manual and log already set up

Level up Strength 4 (Nederlands)
- General full body strength program
- For beginners and intermediates
- Intuitive instructions for your work sets
- Lots of exercise variety 
- Includes printable training log

Level up Strength 3 (Nederlands)
- Lower, upper en full body program (3 in 1)
- Main lift work sets based on your 1rm
- Varations and accessories based on RIR.
- Includes log (spreadsheet)

Learn the big lifts, become stronger and self sufficient in 12 weeks.