Strength Program — The.Thrd.Spc

The program

Pure strength, with an engine to match.

Strength is structured lifting built around the patterns that matter — squat, hinge, push, and pull — across a five-day split, with two short conditioning pieces woven in each week. Big lifts in supersets, accessory work to back them up, and metcons that keep you sharp.

Every four weeks the program loops: Foundation, Volume, Intensity, then Variation and Recovery. When the cycle restarts, your loads go up. The pattern repeats — you get stronger. No guesswork, no plateau.

Your week

Five days, built around your life.

Spread the sessions across the week with at least one rest day. Each one runs about 60–75 minutes.

Day 1

Lower A

Squat-focused strength — the foundation of the week.

Day 2

Upper A

Push-focused strength: press patterns and accessory work.

Day 3

Full Body + Metcon

Full-body lifting plus a 15–20 min conditioning piece.

Day 4

Lower B

Deadlift-focused strength — hinge power and posterior chain.

Day 5

Upper B + Metcon

Pull-focused strength plus a second scalable metcon.

Who it's for

For anyone who wants to build real, lasting strength.

Every levelFrom learning the barbell to refining years of training — every movement scales by RPE, so you train at the right effort.
Built to progressA 4-week cycle that loops with heavier loads. Your plan moves forward with you.
Conditioning that countsTwo CrossFit-style metcons a week, each with scaling options so the intensity stays right for you.
Coached, not just listedEvery session is laid out in the Trainerize app — warm-up, mobility, strength, conditioning, cool-down.