{"product_id":"strength-no-conditioning-12-week-program","title":"Strength NO CONDITIONING (12 week program)","description":"\u003ch3\u003eTwelve weeks to get genuinely strong, with nothing else asked of you.\u003c\/h3\u003e\n\n\u003cp\u003eThree four-week blocks, four training days a week, and not one prescribed run. This is the program for the stretch where strength is the only priority — and it is built to make that stretch count rather than to keep you busy.\u003c\/p\u003e\n\n\u003ch4\u003eHow the loading works\u003c\/h4\u003e\n\n\u003cp\u003eYou test four lifts once. Enter the weight and the reps and the workbook estimates your one-rep max, sets a training max from it, and calculates every single prescribed weight across the block as a percentage of that number — rounded to the nearest 5 lb, because that is how plates come. No guessing what \"moderate\" means. No RPE roulette. You look at the cell and you load the bar.\u003c\/p\u003e\n\n\u003cp\u003eTraining max here is set at 93% of your estimated one-rep max, and working sets are low-rep and heavy rather than the volume work of a hypertrophy block. Progression is a flat, honest linear climb layered on top of the percentage scaffold.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve weeks in three blocks,\u003c\/strong\u003e four days a week, with an optional fourth accessory day for the muscles nobody needs but everybody wants.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe most thorough testing block in the line\u003c\/strong\u003e — squat, bench, deadlift and overhead press for a rep max, plus max standing barbell curl, max dips, max one-minute situps and max pullups, so accessory volume is calculated rather than guessed.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWarmup ramps into heavy low-rep working sets,\u003c\/strong\u003e the same structure every session so you can stop reading and start lifting.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA stated rule for failure:\u003c\/strong\u003e rest five minutes and try again; if it fails a second time, drop 10 lb on that lift for the remainder of the cycle. No ego, no derailed block.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA real deload week\u003c\/strong\u003e at the end of each block, with the reasoning printed on the sheet, before you retest and roll into the next one.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAccessory volume auto-scaled\u003c\/strong\u003e from your tested maxes on pullups, dips and situps.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA movement library\u003c\/strong\u003e with demos for every lift.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eAnyone whose limiter is strength, not endurance — and hybrid athletes who have quietly realized they have been running a lot and lifting a little for two years.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week blocks · 4 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, basic accessories\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130328384,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/26_Strength-No-Conditioning.png?v=1786932472","url":"https:\/\/www.runliftperform.com\/products\/strength-no-conditioning-12-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}