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ZeroW

The Bench Blitz Program- Engage in a program designed to reflect the training style of Australia's very own Andrew Cooper, owner of Australia's all time bench press record. Dial in over the course of this 20 week program, and peak up to test your max in the final week

Bench Only

Medium Volume

3 Days

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Andrew Cooper Bench Blitz

3 Day, 2 x Bench Frequency, Medium Volume

Block 1 - Bench Beginnings

3 Day, Strength Block, 2 x Bench Frequency, Medium Volume

Block 2

3 Day, Transition Block, 2 x Bench Frequency, Medium Volume

Block 3

3 Day, Peak Block, 2 x Bench Frequency, Medium Volume

Block 4 - The Max Out

The Theo Maddox Deadly Deadlift Program- A 15 week program made to replicate the programming style employed by Zero Weakness in the coaching  of Theo Maddox, a deadlift prodigy. It employs the same approach to volume, intensity, and exercise selection that has taken Theo to a 410kg comp deadlift at the age of 20. 

Deadlift Program

4 Day

Theo Maddox

Theo Maddox Deadly Deadlift

4 Day Development Block with Medium Volume and a Deadlift Focus

Block 1

4 Day Technique Block with Medium Volume and a Deadlift Focus

4 Day Strength Block with Medium Volume and a Deadlift Focus

4 Day Peak Block with Medium Volume and a Deadlift Focus

Block 4 - The Peak

The Lift like Lily Program- Train like Lily Riley, one of the top strength athletes in the world. Embrace a grueling 18 week program, moving every rep with intention and then watch it all pay off as you test your maxes in the last week. 

4 Days

Powerlifting

Peaking Program

Lift like Lily

4 Day Development Block with Medium Volume

Block 4

Embark on a 20-week Strength Quest, a transformative journey aimed at amplifying strength and resilience. Beginning with a hypertrophy-focused accessory phase, it builds a solid foundation for the challenge ahead. 
As weeks progress, the focus seamlessly transitions to enhancing strength, with each session pushing boundaries and amplifying capabilities. 
While this program was made for individuals not exclusively pursuing powerlifting, Strength Quest's principles and intensity make it appropriate for any strength enthusiast. At the end awaits the ultimate test—a chance to test your absolute maxes in the big three lifts!
Join the ranks of those daring to embark on this journey of self-discovery and empowerment. Are you ready for your Strength Quest?

General Strength

Straight Sets

Low Volume

20 Week Strength Quest Low Volume

3 Day Development Block with Low Volume and Straight Sets

Block 1- Beginnings: Building the Base

3 Day Technique Block with Low Volume and Straight Sets

Block 2 - Honing Technique

3 Day Strength Block with Low Volume and Straight Sets

Block 3 - Strength Grinding

3 Day Peak Block with Low Volume and Straight Sets

Block 4 - The Peak Block

20 Week Strength Quest Medium Volume

4 Day Development Block with Medium Volume and Straight Sets

Block 1 - Beginnings

4 Day Technique Block with Medium Volume and Straight Sets

4 Day Strength Block with Medium Volume and Straight Sets

4 Day Peak Block with Medium Volume and Straight Sets

Block 4 - Testing Maxes

Embark on a 20-week Strength Quest, a transformative journey aimed at amplifying strength and resilience. Beginning with a hypertrophy-focused accessory phase, it builds a solid foundation for the challenge ahead. As weeks progress, the focus seamlessly transitions to enhancing strength, with each session pushing boundaries and amplifying capabilities. While this program was made for individuals not exclusively pursuing powerlifting, Strength Quest's principles and intensity make it appropriate for any strength enthusiast. At the end awaits the ultimate test—a chance to test your absolute maxes in the big three lifts! Join the ranks of those daring to embark on this journey of self-discovery and empowerment. Are you ready for your Strength Quest?

5 Days

High Volume

Testing Maxes

20 Week Strength Quest High Volume

5 Day Development Block with High Volume and Straight Sets

5 Day Technique Block with High Volume and Straight Sets

5 Day Strength Block with High Volume and Straight Sets

5 Day Peak Block with High Volume and Straight Sets

The Jacked and Strong Program: A fusion of hypertrophy and strength training designed to enhance the lifter's physique. Embrace targeted hypertrophy workouts while strategically incorporating strength elements for a well-rounded transformation. This program is a roadmap to achieving both size and strength gains efficiently, ensuring every set contributes to the lifter's body composition goals.  Whether the goal is to lean out, or bulk up, the Jacked and Strong Program provides a balanced and effective approach. 

Backdown Sets

Hypertrophy

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15 Week Jacked and Strong Low Volume

3 Day Development Block with Medium Volume and Backdown Sets

3 Day Block with Low Volume and Backdown Sets

Block 2 - Building Size

Block 3 - Jacked and Strong

The Jacked and Strong Program: A fusion of hypertrophy and strength training designed to enhance the lifter's physique. This program provides targeted hypertrophy workouts while strategically incorporating strength elements for a well-rounded transformation. 
The Jacked and Strong Program is essentially a roadmap to achieving both size and strength gains efficiently, ensuring every set contributes to the lifter's body composition goals.  Whether the goal is to lean out, or bulk up, the Jacked and Strong Program provides a balanced and effective approach. 

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15 Week Jacked and Strong Medium Volume

4 Day Development Block with Medium Volume and Backdown Sets

4 Day Block with Medium Volume and Backdown Sets

15 Week Jacked and Strong High Volume

5 Day Strength Block with High Volume and Backdown Sets

The 15-week Technique Transformation program, crafted to refine the lifter's performance of the three lifts, with a focus on gradual, sustainable changes. This regimen skips the peaking phase and incorporates targeted accessories to bolster the lifter's performance in the big three.
Tailored for those seeking a practical and lasting technique upgrade, this program provides a comprehensive transformation in lifting mechanics.

Powerlifting Program

Tempo Backdowns

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15 Week Technique Transformation Low Volume

3 Day Development Block with Low Volume and Tempo Backdown Sets

3 Day Technique Block with Low Volume and Tempo Backdown Sets

Block 2 - Refining Technique

3 Day Strength Block with Low Volume and Tempo Backdown Sets

Block 3 - Technique Under Load

The 15-week Technique Transformation program was crafted to refine the lifter's performance of the three lifts, with a focus on gradual, sustainable changes. This regimen skips the peaking phase and incorporates targeted accessories to bolster the lifter's performance in the big three.
Tailored for those seeking a practical and lasting technique upgrade, this program provides a comprehensive transformation in lifting mechanics.

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15 Week Technique Transformation Medium Volume

4 Day Development Block with Medium Volume and Tempo Backdown Sets

4 Day Technique Block with Medium Volume and Tempo Backdown Sets

4 Day Strength Block with Medium Volume and Tempo Backdown Sets

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15 Week Technique Transformation High Volume

5 Day Development Block with High Volume and Tempo Backdown Sets

5 Day Technique Block with High Volume and Tempo Backdown Sets

5 Day Strength Block with High Volume and Tempo Backdown Sets

The Powerlifting Perfection Program: A 20-week program meticulously crafted for powerlifters seeking peak performance. Dive into a transformative journey, featuring strategic technique refinement and an integrated peaking phase. 
The accessories are hand picked to hone in on specific areas crucial for optimal performance of the three lifts. 
This comprehensive program aims for the optimisation of both technique and strength gains, and is ideal for committed powerlifters.
"Powerlifting Perfection" is your roadmap to a 20-week journey that culminates in peak performance, refined technique, and unparalleled strength. Embrace this program and elevate your powerlifting experience to new heights.

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20 Week Powerlifting Perfection Low Volume

Block 2 - Finessing

Block 3 - Building Strength

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20 Week Powerlifting Perfection Medium Volume

4 Day Technique Block with Medium Volume and Backdown Sets

4 Day Strength Block with Medium Volume and Backdown Sets

Block 3 - Strengthening

4 Day Peak Block with Medium Volume and Backdown Sets

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20 Week Powerlifting Perfection High Volume

5 Day Development Block with High Volume and Backdown Sets

5 Day Technique Block with High Volume and Backdown Sets

5 Day Peak Block with High Volume and Backdown Sets

This block employs medium volume and backdown sets to develop work capacity and improve technique across the main lifts.

Backdowns

Development Block

Beginner

Medium Volume with Backdowns

4 Day Development Block with Medium Volume and Backdowns

Medium Volume Backdowns Beginner

This block focuses on developing the three lifts from the ground up, identifying and reinforcing weak points, and building the musculature required to move heavier weights. It employs higher volume through the main lifts, and includes accessories that will cater towards lifters of all levels.

Development

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High Volume with Straight Sets Beginner

4 Day Development Block with High Volume and Straight Sets

High Volume with Straight Sets

This block focuses on improving technique within the three lifts by building the key musculature, and bolstering identified weak points. It employs higher volume through the main lifts, and includes accessories that will cater towards lifters of all levels.

High Volume with Straight Sets Beginners

4 Day Technique Block with High Volume and Straight Sets

This block focuses on building strength across the three lifts and building the musculature required to move heavier weights. It employs higher volume through the main lifts, and includes accessories that will cater towards lifters of all levels.

4 Day Strength Block with High Volume and Straight Sets

High Volume with Straight Sets Beginner 

This block focuses on transitioning the lifter into peaking for a competition. It employs higher volume through the main lifts, and includes accessories that will cater towards lifters of all levels.

Transition Block

4 Day Transition Block with High Volume and Straight Sets

This block focuses on developing technique through the three lifts by identifying and reinforcing weak points, and building the musculature required to move heavier weights. It employs medium volume through the main lifts, and includes accessories that will improve the lifter's mobility and strength as it pertains to the three lifts.

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Medium Volume with Straight Sets

This block focuses on developing the three lifts from the ground up, identifying and reinforcing weak points, and building work capacity and the musculature required to move heavier weights. 
It employs medium volume through the main lifts, and includes accessories that will assist in improving the lifter's main lifts. 

This block focuses on generating strength across the three lifts. It employs medium volume and includes accessories that will help to strengthen movement patterns that will carry over to the lifter's squat, bench, and deadlift.

This block focuses on transitioning the lifter from strength, hypertrophy, and technique work, into peaking for competition. It employs medium volume to stave off detraining, and includes accessories that will help to strengthen movement patterns that will carry over to the lifter's squat, bench, and deadlift.

4 Day Transition Block with Medium Volume and Straight Sets

This intensive program is specially designed for those who are passionate about powerlifting and ready to take their squat, bench press, and deadlift to the next level.

In this focused block, we prioritize technique above all else, offering a low-volume, high-impact approach that is perfect for both beginners looking to build a strong foundation and seasoned lifters seeking to refine their form. 

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Low Volume and Backdowns

4 Day Technique Block with Low Volume and Backdowns

Low Volume with Backdowns

Emphasis in this block is placed on developing the three lifts from the ground up, identifying and reinforcing weak points, and building the musculature required to move heavier weights. This block also provides the lifter with an opportunity to improve their work capacity.

4 Day Development Block with Low Volume and Backdowns

 Low Volume with Backdowns

This specialized program is crafted to guide you through the first steps of your competition preparation, emphasizing low-volume training to fine-tune your technique, enhance your strength, and prepare you for competition day. Suitable for both seasoned athletes looking to achieve new personal records, or budding lifters readying themselves for their first comp.

Low Volume and Backdowns 

4 Day Transition Block with Low Volume and Backdowns

This intensive program is tailored to powerlifters seeking to increase their strength, with a focused approach on the squat, bench press, and deadlift. This block utilises lower volume through the main lifts to maximise recovery while still prioritising getting stronger through the three lifts.

4 Day Strength Block with Low Volume and Backdowns

A solid, 4-day per week series. The current block employs high volume and backdown work to increase your strength and technique across the three lifts.


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High Volume and Backdowns

4 Day Technique Block with High Volume and Backdowns

High Volume with Backdowns

A solid, 4-day per week series. The current block employs high volume and backdown work to increase your strength in the three lifts.

4 Day Strength Block with High Volume and Backdowns

A solid, 4-day per week series progressing from a development phase to a transition to peak phase.
Emphasis is placed on developing the three lifts from the ground up, identifying and reinforcing weak points, and building the musculature required to move heavier weights

4 Day Transition Block with High Volume and Backdowns

During this specific training block, emphasis is placed on integrating high-volume sessions. The goal is to systematically enhance both work capacity and refine technique in the context of the three main lifts. By incorporating a combination of challenging sets and meaningful accessory work, this approach aims to improve the lifter's capabilities and proficiency.

The underlying intention is to prepare the lifter for subsequent training blocks, enabling them to approach higher levels of intensity with confidence. This progressive strategy contributes to an upward trajectory in overall performance and facilitates sustained improvement across the targeted lifts.







4 Day Development Block with High Volume and Backdowns

This block focuses on developing the lifter's strength and technique across squat, bench press, and deadlift while incorporating tempo backdown work to improve skill. Following this block will allow the lifter to build a solid foundation in the squat, bench press, and deadlift.

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Medium Volume with Tempo Backdowns

4 Day Technique Block with Medium Volume and Tempo

This block employs medium volume and backdown sets and reps in all the main lifts to improve technique across the board.

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Medium Volume and Backdowns 

4 Day Technique Block with Medium Volume and Backdowns

The emphasis in this block is placed on developing strength across the three lifts from the ground up, identifying and reinforcing weak points, and building the musculature required to move heavier weights

Medium Volume and Backdowns

4 Day Strength Block with Medium Volume and Backdowns

Emphasis in this block is placed on transitioning the lifter from technique and strength work into comp preparation. The medium volume and backdowns will prevent detraining while preparing the lifter for the peak.

4 Day Transition Block with Medium Volume and Backdowns

This block focuses on the hypertrophy of key muscle groups, developing work capacity, and improving technique while incorporating slower tempo backdown work to improve the athlete's control through the main lifts.


4 Day Development Block with Medium Volume and Tempo

This program focuses on increasing the athlete's strength and control through the three lifts. Medium volume, heavy top sets, and slower tempo backdowns will be the medium this block uses to achieve the above results. 


4 Day Strength Block with Medium Volume and Tempo

This block is the step that transitions the athlete from strength and technique work, into peaking for a competition. The medium volume, accessories, and slower tempo backdown work is all aimed at identifying and ironing out issues within the three main lifts. This in turn will help the lifter build a really solid foundation in the squat, bench press, and deadlift.

Medium Volume with Tempo Backdowns 

4 Day Transition Block with Medium Volume and Tempo

This block focuses on developing the lifter's work capacity and technique across the three lifts. There is also a large emphasis placed on developing the key muscle groups for squat, bench, and deadlift. The tempo backdowns allow the lifter to work on their technique across the three lifts,

Low Volume and Tempo Backdowns Beginner

4 Day Development Block with Low Volume and Tempo

Low Volume with Tempo Backdowns

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Low Volume with Tempo Backdowns Beginner

4 Day Technique Block with Low Volume and Tempo for Beginners

This block delves into utilising RPE to dictate the intensity of the main lifts. This will allow the lifter to work at an intensity that is challenging but manageable week to week.
Emphasis in this block is placed on developing work capacity, identifying and reinforcing weak points within the three lifts, and building the musculature required to move heavier weights.

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