This is a 12-week weightlifting guide. Through specific weight training principles and exercise selection, this plan will help you build and sculpt your physique and achieve that STRNG look. The STRNG guide is a specific type of training in order to build strength and increase muscle size. Training in a lower rep range, between 8-12 and aiming to lift a heavy weight relative to you.

It is devised into a Upper / Lower training split, done 4 times a week. Compound movements are the focus and you'll be doing the same handful of exercises but there is also a part of the discipline to focus and do something over to get results.

The heavy lifts overload muscles so they have to adapt to the weight you're using and stress you're putting them under, which increases strength and muscle size. You should eat in a calorie surplus. It's best not to do cardio while you're trying to build, but if you feel you want to, please only add the low-intensity steady-state on the treadmill for 30 minutes, 3 x a week.