Strength program — Australia (LV)
Progressive strength routines by Dorquelix tailored for Australian lifestyles — home and gym-friendly, beginner to advanced.
- Structured 12-week progressions
- Adaptations for home or gym equipment
- Focus on technique, load progression, recovery
Lead Coach — Alex (AUS)
Strength & conditioning specialistProgram types
Beginner Strength
Three full-body workouts per week focusing on movement patterns and foundational strength.
See beginner plan
Intermediate Hypertrophy
Four-days split with progressive overload and accessory work for size and strength.
See intermediate plan
Advanced Strength
Periodised cycles, heavy compound work, and structured deloads for experienced lifters.
See advanced planSample weekly schedules
| Day | Focus | Notes |
|---|---|---|
| Mon | Full-body (Squat, Press, Row) | 3x5 moderate weight |
| Wed | Full-body (Deadlift, Pull, Press) | 3x5 technique |
| Fri | Full-body (Lunge, Chin, Overhead) | 3x6-8 accessory |
| Day | Focus | Notes |
|---|---|---|
| Mon | Upper (Heavy) | Bench/Row 5x5 |
| Tue | Lower (Volume) | Squat 4x8 |
| Thu | Upper (Accessory) | Press, Pull-ups |
| Fri | Lower (Deadlift) | Deadlift 3x5 |
| Phase | Focus | Weekly Layout |
|---|---|---|
| Strength | Maximal loading | 4 sessions: Squat/Bench/Dead/Upper |
| Hypertrophy | Volume & density | 5 sessions varying intensities |
| Deload | Recovery | 1 week reduced intensity |
Nutrition & recovery
Strength gains are guided by consistent energy intake, adequate protein (1.6–2.2 g/kg), and timed carbs around sessions. Hydration and sleep are integral to recovery.
- Protein-focused meals post-workout
- Progressive calorie adjustments for body-composition goals
- Recovery strategies: sleep, mobility, active rest
Transformations & gallery
Results depend on consistency, recovery, nutrition, and individual starting points.
FAQ
***. Programs include home variants using bodyweight and minimal equipment. Gym variants are provided for better load options.
Beginner lifters often see measurable strength gains within 6–12 weeks; consistency, load progression and nutrition drive progress.
Yes — schedules and guidance consider common availability of equipment, lifestyle patterns and seasonal considerations across Australia.
Ready to start?
Pick a plan and begin a structured strength journey. For personalised advice, request a consultation.