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Ethos Strength

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Just starting out in powerlifting? Not much experience under the bar? This is an easy way to start to familiarize yourself with how powerlifting works, and ease your way into your first competition. Want even better results? Combine this with our 8 week Peaking Program for your first meet!

powerlifting

female

female program

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Beginner's Powerlifting Program

Block 1

Block 2

Having some hesitations with your squat? Knee issues getting you down? Or you just want to see your bench and deadlift explode? This is the right program for you, pushing your hinge and press hard over the next 8 weeks for big upper & lower body gains

deadlift

bench press

push/pull

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8 Week Push/Pull Program

Phase 1: Accumulation

Phase 2: Taper & Ramp

Want to see your bench press rocket through the roof? This 3 day split developed by our own elite benching head coach Sam is the best place for you to start making gains, smashing plateaus and stacking on major upper body progress

Bench Press

Bench Only

Powerlifting

Hypertrophy

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Bench Only Program - Level 1

Phase 1: Capacity

Phase 2: Intensification

If you've graduated from our Level 1 Bench-Only Program and you're ready for an even bigger challenge, it's time to step up to Level 2.  If you're a more advanced presser and you are keen to jump into a more advanced program straight away, then this is perfect for you too. Enjoy!

Bench

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Bench Only Program - 4 Day Split

Phase 1: Accumulation & Capacity

Our peaking cycle has been successfully utilised and refined with our athletes over the years, netting numerous gold medals and competition wins. Stress and fatigue are managed proactively through the use of both RPE and percentage based work to ensure that you reach the platform in your absolute strongest condition. Volumes will build across the first block of training, peaking then tapering off for optimal performance with projections for meet attempts at the end of the second block of training.

Peaking

Competition

Squat

Deadlift

Meet

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8 Week Competition Peak

Ramp & Volume

Taper & Peak

After recovering from an L5/S1 protrusion, Ethos Head Coach Sam realised there had to be a better method of addressing spinal stiffness for powerlifters and strength athletes. This program has been developed with those methods in mind to improve hip & lumbar control, develop anterior quad strength, eccentric control and thoracic extension. This can be utilised as a quad-focused powerbuilding block before progressing into any of our build, ramp or peaking protocols

Lumbar

Prehab

Rehab

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12 Week Hip Strength & Control Program

Block 1 - Capacity

Block 2 - Control

Block 3 - Intensity

Perfect for returning to fitness after a meet or for stretching out performance in your off-season, you'll push both fitness and strength to higher levels of the 10 weeks of this program, and stack on a ton of muscle in the process. Get after it!

PowerBuilding

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PowerBuilding Training Program

This block concentrates on a hypertrophy-based program. Beginning with lower intensities, higher volume for more output and ramping up throughout the program to some 75-80% efforts with reps until the deload week.

Block 1 - Hypertrophy-Based

This block concentrates on a strength-based program. Beginning with lower intensities, higher volume for more output and ramping up throughout the program to some 75-80% efforts with reps until the deload week.

Block 2 - Strength-Based

This program is designed to provide people with little to no experience their best possible start in lifting. It focuses on three full-body training days weekly, emphasising an even spread of stress to allow for recovery but still present enough training challenge to drive growth. A perfect balance for anyone just starting out with minimal equipment needed

Beginner

Foundation

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Beginner's Foundation Training

This block focuses on fundamental movement patterns and building up strength within squatting patterns, hinging patterns, pressing and rowing patterns. The exercises focus on control and technique, whilst progressively overloading with higher RPEs over the course of 6 weeks.

Block 1 - The Beginning

This program is to get you absolutely lockdown-proof. Developed by head-coach Sam, this utilises his experience with powerlifting and fat-loss coaching methods to deliver a structured high intensity training program for use at home with minimal to no equipment available. 

at-home

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12 Week At-Home Program (Low/No Equipment)

Block 1 - No Equipment

Block 2 - Low Equipment

A 4-day intensity focused hypertrophy training block. This will have moderate barbell volume, with the majority of intensity being pushed through accessory work designed to challenge your movement and stack on as much muscle as possible post-competition or in between meets.

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4-Day Hypertrophy Block

Want to step up your powerlifting training but can't commit to four days? We have you covered - this is the perfect program for someone looking to train hard, see serious gains under the bar and still make sure you have plenty of time in the week to do what you need to do

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12 Week 3-Day Powerlifting Program

Block 3

Our next step up the food chain for powerlifting performance. After our beginner's program and our intermediate 12 week powerlifting, now you're ready for a hard push with some experience under your belt. If you are keen to train hard and make serious progress, you're in the right place

12-Week Powerlifting Program: Level 2

Sometimes you need to give the wheels a rest and go back to the basics - big pumps and major upper body development. Don't worry, you're still going to get plenty of pec work, but your arms and upper back are going to get some serious work in twice a week - hit it hard and watch the gains grow!

12 Week Arms & Back Development Program

After completing Level 1, you're now ready to push the pace and get that bar moving. This is an advanced program that will push your fitness and strength, all while optimising your ability to build lean muscle in each movement

Powerbuilding Program: Level 2

After your initial beginner's block, it's time to start building your base and challenging yourself with some new variations. This will assist you in developing your skills as a newer powerlifter, or for an intermediate powerlifter looking to run a simple maintenance block while keeping the skills sharp

Beginner's Powerlifting: Level 2

Starting at two sessions a week, you'll progressively build up your strength AND cardiovascular fitness with progressively higher training loads, challenging HIIT protocols for fitness, and progressing to challenging barbell movements by Week 8!

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From Beginner to Barbell Program

Proven not only through years of BJJ competition and training by our head coach Sam, but also in developing some of SA's most well rounded grapplers, this program is key in keeping the hips rotating, the shoulders moving and the back healthy all while building tremendous strength on and off the mats

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BJJ & Wrestling Strength: Level 1

A more advanced level of loading for those now looking to build confidence and efficacy under the bar again after some time off with injury. Injuries happen! But there is always a way forward, especially with these applied methods of strength & performance. **ENSURE YOU CONSULT WITH YOUR PHYSICIAN BEFORE COMMENCING A PROGRAM**

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Lumbar & Hip Rehab: Level 2

A novice powerlifting program to make sure you have the right guidance to successfully step onto the platform in 2023!

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SummerSlam Novice Powerlifting Program

Block 2 - Peak

Block 3 - Taper

Strength is just one aspect of the equation. To be truly competitive, you want to be well rounded and build a truly remarkable engine. This is THE program to comprehensively address your strength and fitness over time to push harder, recover faster, and set PRs across every aspect of fitness

Hybrid Athlete Program: Level 1

If you want to see your bench absolutely explode while still seeing great performance from your lower body lifts, this is the block for you. You're going to get a lot of challenge to the quads & hamstrings while seeing additional massive gains to your bench skill & strength across 12 weeks of hypertrophy focused training

volume

hypertrophy

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12 Week Hypertrophy & Volume Block (Bench-Focus)

Want to take a break from heavy bench to let shoulders and elbows recover, but make sure your lower body is still kicking on? This is right up your alley! You'll get a lot more emphasis on upper body accessories to build muscle, while placing a big focus on moving serious weight with the lower body across 12 weeks!

squat

quads

hamstrings

glutes

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12 Week Hypertrophy & Volume Block (Lower-Focus)

You don't have to have lifted for long to know that knee pain can creep in when you least expect it, and definitely when you least want it to! Give your knees & hips a break while developing your skill & strength for the future with this program designed for optimal lower body health and longevity

knee pain

hip pain

hip flexion

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4 Week Hip & Knee Reset

Train your whole body in just 3 sessions per week. Perfect for anyone starting out and wanting to get bigger and stronger.

General Training

Power Building

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Push/Pull/Legs

Push/Pull/Legs 2

Push/Pull/Legs 3

Hypertrophy focused program training both upper and lower body 2x per week 

muscle building

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Upper/Lower Hypertrophy

Upper/Lower-Block 1

Upper/Lower-Block 2

Perfect for anyone looking to balance powerlifting/powerbuilding with other sports or commitments. Can be used in conjunction with other running programs, bodybuilding or mobility programs. 

Low volume

powerbuilding

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3-Day Low Volume Powerbuilding

Full body powerbuilding program split into three phases - introduction, accumulation, then strength. Perfect for anyone looking for an extra challenge and wanting to build some serious muscle to get the bars moving. Ideally for a more hypertrophy focus, or great to develop off-season strength between sports. 

full body

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Full Body Powerbuilding Program

Keep rest breaks for primary lifts to 3 minutes, supersets to 2 minutes and accessories for no longer than 60-90 seconds

Perfect for taking a break from barbells while maintaining functional strength. Time it with a nutrition cut to build serious muscle and show off your hard work. 

bodybuilding

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The Bodybuilding Split

The same program I designed for myself to successfully run my first half-marathon. You'll be balancing three primary lifting days with 3 aerobic days - 2x running and 1x bike to build your aerobic base & condition your lower body to tolerate extended runs on the pavement! 

running

hybrid

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The Half-Marathon Hybrid Program

Block 4

Build your capacity & platform fitness over a period of 12 weeks, progressing through increasing waves of volumes and periodic deloads to achieve peak performance. If you want to see yourself repping out your old maxes, this is where to start

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12 Week Volume & Hypertrophy Block

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Winter Warm-Up Novice Powerlifter Program

Make no mistake about it - this is a brutal conditioning program that will challenge your fitness, strength, cardio capacity and mental toughness. You're also going to come out the other side of it lean, fit, and ready to take on absolutely anything that comes your way. Ready for it?

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8 Week Strength Endurance Program

This template offers high specificity & repetition with lower body training, with a greater emphasis on progressing volume & capacity in the bench press over time. This is ideal for any lifter wanting to take the intensity down on lower body training for a while or rehab some hip/lumbar niggles while still seeing big progress on the bench press!

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12 Week Powerlifting (Bench Specialization)

Just competed? Want to take a break from heavy lifts to recover, but don't want to feel like you're wasting time waffling around? We've got you fam - this is the perfect block to recover from the competition lifts while still pushing PRs & continuing to get stronger