Coach ZaneLifters who have completed a beginner program and are ready for the next level
Those with 6+ months of consistent training experience seeking faster progress
Intermediate lifters who understand basic compound movements but want refined programming
Anyone stuck at a plateau who needs advanced techniques to break through
Lifters who can commit to 4 intense sessions per week for 8 weeks
Level I taught you the fundamentals. Level II assumes you know them. This program is for lifters who are ready to train harder, smarter, and with more precision.
Most intermediate lifters stall because they keep doing what worked as beginners. Linear progression stops working. You need periodization, intensity techniques, and strategic programming to continue progressing.
This 8-week program delivers rapid results through proven methods. Percentage-based loading on compound lifts ensures precise overload. Advanced intensity techniques push your muscles beyond what straight sets can achieve. The condensed timeline keeps you focused and motivated.
Coach Zane designed this program for lifters who are serious about the next level. No excuses. Just reps. You're here to build. Let's work.
Program Roadmap
This program runs for 8 weeks with 4 training days per week, following an Upper/Lower split with distinct strength and hypertrophy focuses.
Day A: Upper Body Strength targets heavy compound pressing and pulling. Bench press, overhead press, and barbell rows at challenging loads with intensity techniques.
Day B: Lower Body Strength focuses on squat and hinge patterns. Progressive overload on squats and deadlifts with percentage-based loading.
Day C: Upper Body Hypertrophy uses higher reps, shorter rest, and advanced methods like drop sets and supersets. Volume work for muscle growth.
Day D: Lower Body Hypertrophy + Conditioning combines high-density leg training with metabolic finishers. Builds muscle endurance while maximizing calorie burn.
Three rest days allow recovery from the increased intensity. Active recovery (walking, mobility work) is encouraged.
Chest
Back
Shoulders
LegsChestBackShoulders
ArmsLegsThis is not a beginner program. You know the movements. Now it's time to execute at a higher level. Intensity techniques like drop sets, rest-pause, and tempo work will push your muscles beyond what straight sets can achieve.
For the big four lifts (Squat, Deadlift, Bench Press, Overhead Press), use percentage of your 1RM to guide loading. If you don't know your 1RM, use a weight you can lift for 3-5 reps with good form and calculate from there. RPE guides accessory work.
Rest periods are shorter than Level I. Your conditioning should be better now. If you need more rest, take it, but push yourself to hit the prescribed times. The metabolic stress is part of the program.
Autoregulate based on how you feel. Some days you'll exceed the prescribed weights. Other days, back off. The goal is consistent progress over 8 weeks, not destroying yourself in week 1.
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
I'm Zane.
I specialize in bodybuilding, hypertrophy, and aesthetic physique development. I design programs that build muscle, sculpt definition, and create the physique you've always wanted. From calisthenics to weight training, from beginners to advanced lifters, my methods focus on muscle activation, strict form, and progressive overload.
No shortcuts. No excuses. Every rep should be controlled, every set should have purpose. I emphasize strict form and muscle activation because that's how you build real muscle—not by swinging weights around, but by making every fiber work. My programs range from bodyweight mastery to full gym hypertrophy splits, but the principle stays the same: control the weight, feel the muscle, grow.
I expect commitment. I expect you to show up and do the work even when you don't feel like it. But here's what I also know: you're capable of more than you think. When you push through the discomfort, when you complete that last rep you didn't think you could do, that's when transformation happens. You're here to build something. Let's work.
