Used with dozens of clients over 20 years, consistently delivering 50% strength increases even for well-trained individuals.
Strategic Frequency
Repeats the big lifts more frequently across four weekly workouts, rapidly improving technique and building strength.
Progressive Overload
Systematically increases weight each session, ensuring continuous adaptation and progress.
“When you improve these big lifts this much, it is the most efficient way to add some serious mass in a short amount of time.”
What’s Included
Complete 12-Week Strength Program
Four distinct workouts per week, each carefully designed to maximize strength and muscle development:
Max-Out Day
Weight Adder Day
Supporting Lifts Day
Volume Method Day
Video Tutorials
Access to detailed video demonstrations of each exercise to ensure proper form and maximum strength development.
Progress Tracking System
Guidelines for establishing your starting 1-rep maxes and tracking your strength increases throughout the program.
Warm-up Protocols
Efficient, effective warm-up routines that prepare your body without wasting time or energy.
Program Overview
The program consists of four different workouts performed each week:
Weight Adder Day – Progressive sets of decreasing reps with increasing weight
Supporting Lifts Day – Building strength in accessory movements
Volume Method Day – Higher rep ranges for muscle development and endurance
Max-Out Day – Testing and pushing your 1-rep max each week
Each workout takes less than 1 hour including the warm up.
The workouts are designed specifically to increase your muscle mass in the shortest time possible, while allowing enough rest and recovery due the the order of the workouts and muscles targetted.
Note: The full workout details are included in the program package.
Equipment You’ll Need
You won’t need a commercial gym for this program. You can get by with the following basic home gym equipment:
Barbell
Weight plates
Squat rack
Weight bench
Dumbbells
Pull-up bar
Don’t have all the equipment? Our program includes detailed substitution options for every exercise!
Success Stories
“I’d been stuck at the same weights for years before trying the Strong Home Mass program. In just 12 weeks, my deadlift went from 265 to 405 pounds, and I gained 12 pounds of muscle! The structured progression is exactly what I needed to break through my plateaus.”
Mike B
“I was skeptical about gaining strength with just a home gym setup, but Strong Home Mass delivered beyond my expectations. My squat increased by 65% in 12 weeks, and the muscle gains were incredible. People keep asking what I’m doing differently!”
Lizzie F
“As a 42-year-old lifter, I thought my strength gains were behind me. This program proved me wrong! My bench press increased from 185 to 275 pounds, and my back pain disappeared completely thanks to the balanced approach. This isn’t just another workout—it’s a complete transformation system.”
Nenad S
Program Benefits
Massive Strength Gains
Expect 50% improvements in your 1-rep max for squat, bench press, and deadlift in just 12 weeks.
Significant Muscle Growth
The increased volume and intensity naturally leads to substantial muscle development as a byproduct of strength training.
Daily Life Benefits
Everyday tasks become easier as your functional strength improves, from carrying groceries to playing with your kids.
Visible Results
While this isn’t primarily a vanity program, consistent training combined with proper nutrition will help gain mass and size without adding fat.
Frequently Asked Questions
Is 4 days per week enough to get stronger?
Absolutely! This program is designed to maximize the quality of your workouts rather than the quantity. By training hard 4 days per week and recovering properly, you’ll make better progress than training 6-7 days with less intensity.
What if I miss a workout?
Life happens, but consistency is key. If you miss a workout, don’t miss the next one! The most important thing is to get back on track immediately rather than letting one missed session turn into multiple.
How much protein should I consume?
For optimal results, aim for 0.8-1g of protein per pound of lean body mass daily, spread across multiple meals. The program includes specific nutrition recommendations to support your strength gains.
Is this program suitable for intermediates?
This program is perfect for intermediate lifters who have mastered basic technique and are ready to focus on serious strength development. It’s designed as a follow-up to our beginner weight lifting routine.
Is this program suitable for beginners?
Beginners can certainly do this program. But we would recommend checking out our shop page and going with the Strong Home Gym Beginner Workout if you haven’t lifted weight before.
When should I increase the weights?
You should aim to increase weights with nearly every workout, even if only by small increments. The program includes clear guidelines on when and how much to increase based on your performance.
