Australian Strength Coach - Free Program

Program Purpose:
This program, developed by an Australian strength coach, focuses on building foundational strength through compound movements while enhancing muscular balance and symmetry with isolation work. The combination ensures both functional performance and aesthetic development, catering to lifters aiming for a balanced physique and long-term progression.

Strength with Isolation Work Added:

1. Improved Symmetry and Weak Point Training: By integrating isolation movements, this program targets lagging muscles (e.g., triceps, hamstrings) that compound lifts may overlook.


2. Enhanced Performance: Isolation exercises improve stability and function in smaller muscle groups, reinforcing movement patterns for heavy lifts like squats and deadlifts.


3. Aesthetic Growth: Focused hypertrophy work ensures muscle definition and proportional development, complementing strength gains.


4. Coach-Driven Expertise: With the guidance of principles developed by an elite Australian strength coach, this program blends modern training science with practical results-driven strategies.



Ideal for those wanting to combine raw strength with a chiselled physique, this program exemplifies precision and balance

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Low Bar)

Hack Squat

Lying Leg Curl

Standing Calf Raise

Bench Press (Barbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Tricep Rope Push Down (Cable)

Bicep Curl (Dumbbell)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Cable Crunch

Overhead Press (Barbell)

Pull-Up (Assisted)

Bench Press (Dumbbell)

Single Arm Iso Row

Lateral Raise (Dumbbell)

Face Pull

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