01Weeks 1-4
Foundation
Establish clean barbell repetitions, reliable setup, and manageable accessory volume before intensity rises.
- Consistent technique
- Base volume
- Clear RIR targets
← Training library
Powerbuilding
Build strength and muscle in four days a week. Squat, bench press, deadlift, and overhead press lead the sessions, with accessory work and clear effort targets to help you progress without maxing out.
Secure checkout through Square. PDF emailed within 1 business day. Everfit access and individual coaching are not included.
$49.99PDF · One time
Everfit + PDF for $49.99 Open the complete Week 1 preview ↓See the sample week ↓
GoalStrength + hypertrophy
LevelIntermediate / Advanced
Schedule4 days per week
Length12 weeks
EquipmentFull gym
FormatPDF or app + PDF
48 progressive workoutsSquat, bench, deadlift, and pressSticking-point variationsAccessory alternatives included
From steady practice to heavier lifts
Foundation, Intensification, and Strength build on each other across twelve weeks. Reps in reserve (RIR) tell you how much effort to leave in each set. The guide explains how to adjust when recovery slips.
02Weeks 5-8
Intensification
Increase main-lift demand while using focused variations and hypertrophy work to address weak positions.
- Heavier main lifts
- Sticking-point work
- Targeted accessories
03Weeks 9-12
Strength
Express the strength built in the first two phases with the most specific and demanding barbell work of the cycle.
- Strength emphasis
- Specific practice
- Fatigue managed
Your four-day training week
The free Week 1 sample includes all four workouts, with warm-ups, sets, reps, RIR, rest, tempo, and exercise alternatives.
01Day 1
Squat
Quads + squat positions
Barbell squat work, a sticking-point squat, and focused lower-body accessories.02Day 2
Bench press
Chest + triceps
Bench and close-grip pressing, dumbbell incline work, rows, arms, and face pulls.03Day 3
Deadlift
Deadlift + lower body
Deadlifts, leg press, hack squats, hamstring curls, and a loaded carry march.04Day 4
Overhead press
Shoulders + upper body
Strict overhead pressing, pulldowns, dumbbell incline work, rows, delts, and arms.Open the free sample for the exact available prescriptions. Later weeks and the complete guide are not included in the public preview.
Competition lifts anchor the plan
These examples explain the program's training roles and do not replace the exact prescriptions in Everfit or the guide.
Primary squat strength work
Barbell Back Squat
Use the prescribed progression to build repeatable depth, bracing, and bar path.Primary bench strength work
Barbell Bench Press
Keep the setup consistent so changes in performance reflect real progress.Primary pull strength work
Barbell Deadlift
Treat every working repetition as technical practice, not just a test of effort.Primary shoulder strength work
Overhead Press
Build strict pressing strength while accessory work supports the upper back and delts.What the guide includes
The complete 61-page PDF covers all twelve weeks. Read it on your device or print a copy for your own training.
- 01All 48 workouts across twelve weeks
- 02Four training days per week
- 03Warm-up and working sets for the main compound lifts
- 04Sets, repetitions, RIR targets, rest, and tempo
- 05Sticking-point variations tied to the primary barbell lifts
- 06Approved alternatives for accessory movements
- 07Instructions for unilateral movements
- 08Recovery adjustments without an automatic deload
- 09A PDF you can keep; no printed book is shipped
For lifters who know the movements and want a stronger framework
01You can train four days per week in a full gym.
02You are confident performing the squat, bench press, deadlift, and overhead press.
03You want powerlifting-friendly strength work with purposeful hypertrophy accessories.
04You can follow prescribed effort, rest, tempo, and exercise order without turning every set into a max-out.
Before you commit
Can I preview the actual workouts?
Yes. Open the free Week 1 sample for all four workouts, including warm-ups, sets, reps, RIR, rest, tempo, coaching notes, and approved alternatives.
Is this a 5/3/1 program?
No. It uses RIR-based effort targets and top sets with back-off work. It is not a 5/3/1 template.
Are alternatives provided for the main lifts?
No. The barbell back squat, bench press, deadlift, and overhead press remain fixed. Approved alternatives are supplied for accessory work, with unilateral substitutions used only when the programmed movement is also unilateral.
Are deloads scheduled automatically?
No. Follow the guide's recovery adjustments when fatigue or performance calls for them rather than taking an automatic deload.
How do I get the complete 12-week guide?
Buy the PDF for $49.99 once through Square. After successful payment, I email the complete guide within 1 business day to the address you enter at checkout. This purchase does not include Everfit access, individual coaching, an instant download, or a printed book.
Can I follow the program in Everfit?
Yes. Choose the separate $49.99 one-time Everfit + PDF option for the twelve-week program and workout logging in Everfit, plus the PDF to keep. Training access lasts 91 days from confirmed app activation and is ended manually. The PDF is emailed privately within 1 business day after successful payment. No subscription or individual coaching is included.
What happens when app access ends?
After 91 days, remaining scheduled workouts for this purchase are removed. Past logged workouts and your PDF are retained. Any other active programs or coaching purchases stay separate and are not removed.
What if I need to cancel or have a delivery problem?
Request cancellation before either PDF delivery or any included app access begins for a refund. After delivery or access begins, change-of-mind refunds are ordinarily unavailable. Duplicate charges, wrong deliveries, and unresolved access problems will be corrected, including a refund if the purchased offer cannot be delivered. Unusual circumstances are considered case by case; mandatory consumer rights still apply. Email mshaner@shanerstrong.com with your order details. Existing purchases keep their original terms.
Ready to start?
Buy the full PDF for $49.99 once through Square. Your guide is emailed privately within 1 business day. No subscription or printed book is included.
$49.99PDF · One time
Everfit + PDF for $49.99 Open the complete Week 1 preview ↓Browse all programs →