Strong Happens 2.0 Intermediate

Strong Happens 2.0 Intermediate is a 12-week plan that focuses on strength and power training designed to increase muscular strength and endurance.

This intermediate plan progresses through three 4-week programs that gradually introduces Pyramid Method Training, Agonist Supersets, Trisets with 1 and ¼ Reps, and Dropsets to increase muscular strength and endurance. Over 12 weeks, you’ll train four days per week, gaining confidence with foundational movements while developing balanced strength and improved work capacity.

These workouts are designed to be completed at a gym. This plan is ideal for intermediate lifters who have no current injuries and are ready to improve their physique.

• 4 days per week (4 strength - 2 upper/2 lower)


• Average workout time: 60 Mins with 30-40 Min Alternates


• Hypertrophy and Max Strength training blocks


• 12 weeks total


• Standard Gym Equipment or


• Home Equipment: TRX, swiss ball, short and long resistance bands, dumbbells, pull up bar. Bench recommended but not required.

As with any exercise program, you should have clearance from your medical provider to perform the workouts. This is especially important if you have low bone density or any medical condition that may limit the safety of performing these exercises.