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Grounded Strength

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Part one of Adrians prep for the return to the stage after 10years. The focus for this part is back and chest with arms also being hit twice a week. 

This is one for the guys that want to build an absolute turtle shell of a back 

bodybuilding

strength 

muscle building 

back focus

chest focus

Back to the stage: Part one

Part one

Another instalment of Adrians Back to the stage run. 

prep

shredded

build

mentality

strength

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Back to the stage: Part two

Delts & Arms being the focus with of course Adrians weakness back getting alot of love as well

Part two

Are you already a boss at the gym but still struggling to get those bodyweight pull ups?  Do you want all the guys and girls wondering who the hell that strong chick is repping out bodyweight or weighted pull ups? Then this program is for you!

pull up

female 

hypertrophy 

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How to do more pull ups than your boyfriend

Building the base of strength to do your first pull up

Building the pull up base

Volume has been tapered down and intensity has increased, all in preparation to get your first body weight pull up or multiple

Pull up time

A 16 week program developed to allow you to peak your strength for competition or to get some new PBs in the gym. Make sure you have a good training partner for the last week of the program as you'll need a spotter to feel confident going heavy.
This program can be modified for 3 days. Just ditch the second (lighter) bench day

Powerlifting

16 Weeks

4 Days

Grounded Strength Powerlifting Peaking Program

Volume block - 4 week of high volume to build a bigger base for you to blast past your PBs in the following blocks

Block 1

More volume - Strength is built by volume, we keep building in this block. But we're slowly adding in the powerlifting movements 

Block 2

Working your way down to get a new 3RM with the deload of this block (remember in deloads the weight continues to increase I've just halved the sets for recovery)

Block 3

Have fun! going for a new 2RM. You can then move onto the Powerlifting testing program to really push yourself into getting a new 1RM

Block 4

Want to build some serious muscle? If you answered yes, then this is the program for you. 
5 days of high intensity and volume to have you packing on so much muscle you'll be swole as a house in 24 weeks.
Also gives those coming off a strength phase a good break from SBD to move through new ranges of motion and intensities.

Strength

Muscle Building

24 Weeks

8 Week Blocks

5 Days

Grounded Strength Muscle Building

Ready to level up From The Ground Up program? This 3 day program is perfect for those bridging into more intense workouts. 
This program is also great for those strapped for time during the week but still want serious gains.

Push

Pull

Legs

3 Days

Grounded Strength Push Pull Legs

A 3 day full body program teaching you the fundamental gym lifts to begin your strength journey & for you to build confidence in the gym with a wide variety of movements to have you nailing all the gym equipment, making the most of your workouts.

Fundamentals

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From the Ground Up (Beginner)

Introducing the main movement patterns and increasing the intensity from week 5 by adding supersets

Introducing barbell movements now that you have learnt the foundations of movement

Ramping up the beginning of your strength journey finishing on a peak week to see how strong you've become

Want to get strong and build muscle? Yeah me too sister. This 4 day program is a mix of strength & muscle building to have you strong with the physique to show it off. 

Female

Hypertrophy

Grounded Strength Female hybrid

Time to grow some serious muscle and build the base to peak your strength

Final block to test your strength gains in the last week of the program

5 day glute and quad focus muscle building program. My dream must have come true! This program will build a lower body like an Amazonian warrior princess with a high frequency of booty and legs with a drizzling of upper body to balance out your new physique.

Glutes

Quads

Grounded Strength Female Glute & Quad Focus

Starting the quad & booty building journey