Alex BromleyFor intermediate lifters used to high volume who want to build strength and size over a long cycle.
This plan revives the old-school approach where lifters built brute strength with workload accumulation, compound variations, and bodybuilding work instead of complex periodization. Rather than frequently changing schemes, it emphasizes steady workload first, then intensity once capacity is built. The intent is to return to a simpler method that consistently produces real strength and size.
Program Roadmap
Runs 18 weeks, 4 days per week with an upper/lower split. Phase one focuses on volume using moderate loads and compound variations to build capacity. Phase two raises intensity with lower reps while keeping accessory work for hypertrophy and weak-point coverage. Loads are given as ranges to adapt to recovery, with self-regulated deload when fatigue accumulates.
Chest
Back
Arms
Legs
AbsChest
ShouldersArmsBackLegsAbsDuring the volume phase, prioritize workload accumulation over chasing weight PRs. Use variations and accessories intentionally to fix weak links, not as filler. Protect sleep, nutrition, and recovery to sustain high volume long enough to benefit. Deload if performance is clearly suppressed, aiming for consistency and longevity across the 18 weeks.
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
Alex Bromley is a US-based strength coach and Strongman athlete who has been programming and educating trainers for over 17 years based on his hands-on experience. He personally operates "Empire Barbell" and has been coaching athletes and general trainees for an extended period. He is known for his training philosophy that has proven practical effectiveness and consistency.
