Strength Foundation
12-week programme
12 weeks to build serious compound strength. Heavy barbell work, structured progression, no fluff.
What this plan is
Strength Foundation is a 12-week programme built around the four key compound lifts - Bench Press, Overhead Press, Back Squat, and Deadlift. Rep ranges are lower, rest periods are longer, and the primary compound sets are heavier than a typical hypertrophy plan. The programme runs through Accumulate, Build, and Peak phases followed by a one-week deload. Every session is auto-programmed. Every weight is calculated based on your actual performance.
How it works
Open the app and your workout is waiting. Exercises, sets, reps, and rest times - all programmed for you.
SHFT tells you exactly what to lift. Log your sets and the system adjusts your next session automatically.
Watch your strength climb over time. Every rep you log builds a complete picture of your training.
Periodised structure
Weeks 1-4
Build technique and baseline strength. Moderate loads, higher reps on accessories.
Weeks 5-9
The core of the programme. Heavy compound work with progressive overload.
Weeks 10-11
Near-maximal intensity. Lower reps, heavier loads, maximum output.
Week 12
Recovery week. All loads at 60%, sets capped at 2. Consolidate your gains.
Build technique and baseline strength. Moderate loads, higher reps on accessories.
The core of the programme. Heavy compound work with progressive overload.
Near-maximal intensity. Lower reps, heavier loads, maximum output.
Recovery week. All loads at 60%, sets capped at 2. Consolidate your gains.
Sample week
Automatic progression
SHFT sets your working weight for every exercise in every session. It starts from your first workout and adjusts from there - no spreadsheets, no guessing.
After you complete a session, SHFT analyses your performance. Hit the top of your rep range and the weight goes up. Miss it repeatedly and the load adjusts down to keep you progressing.
Strength Foundation gives you a fixed 12-week structure - the exercises, phases, and schedule are set. But the weights are dynamic. As you get stronger, the plan gets harder.
One subscription
Every plan is included with your SHFT membership. Switch anytime.
