PROGRAMS
The only fitness tribe with badass programs, coaching, and an awesome supportive community.
At Unchained Strength, we understand that one size doesn’t fit all in the journey of fitness and personal growth. That’s why we’ve meticulously crafted a diverse array of programs, each designed to align with your unique goals and challenges.
If you need more guidance, you can take the program matching quiz!
Build FITNESS
Push your conditioning and out of your comfort zone and get F-E-R-G-A-L-I-S-C-I-O-U-S!
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Increase conditioning and overall work capacity.
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4 week 3-5 days/week fitness cycles with a focus on adding more reps and decreasing rest times. We use variations of SBD to strengthen weaknesses and get you MOVING with more dynamic accessories and conditioning. Yes, we put a lot of fergie references in this program… who said conditioning couldn’t be fun?!
Build MUSCLE
Lay the base of muscle in order to break both hearts and strength plateaus.
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Build muscle to have a stronger foundation for your strength and peaking cycles as well as get quads bigger than your DrEaMz!
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8 week 3-5 days/week hypertrophy cycle with the focus on building muscle. We use variations of SBD with accessories that are specific to help out common weaknesses of strength athletes with rep ranges that promote hypertrophy, Let’s build some heartbreaking biceps and booties that are going to help smash through your strength plateaus and have you lookin’ in your mirror feeling like a unit!
BUILD STRENGTH
Build your strength between 3-5 reps.
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Increase strength and hit a new 3RM on squat, bench, and deadlift at the end of the 8 weeks
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This is an 8-week cycle that is focused on building your strength between 3-5 reps. At the end of this phase, you will have a new and updated 3RM!
We use top sets and backdowns to push the weight but also get enough volume in. Your work in this cycle has the biggest impact on how your peaking phase will go!
If you do not know where your numbers are currently, you can follow the RPE guidelines in the program. Once the program is completed and you hit a new 3rm you will have an updated working max that you can use in the Platform Ready program to peak your 1RM properly!!
Enter your villain era
Our glute focused powerbuilding program where you get to build big powerlifts and get sweet revenge!
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Push yourself on the core powerlifts and build some wicked muscle- especially your glutes!
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Powerbuilding is a blend of the three core powerlifting lifts combined with bodybuilding accessories and volume to evoke more muscle growth and development.
Special focus in this block is on GLUTES! We have increased the frequency of glute exercises so that you can work to grow them 3 times a week!
Platform Ready
Strengthen your weak links and hit a new 1RM on squat, bench, and deadlift at the end of the 8 weeks
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By the end of this cycle, you’ll be platform-ready- whether you compete or not. Hit a new 1RM on your SBD!
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This peaking cycle uses strategic progression and intentional tapering to ensure you’re fully prepared to perform at your best. You’ll also address your individual weak points by choosing from targeted secondary exercises designed to reinforce your specific sticking points in the squat, bench, and deadlift.
forged in iron
20 weeks divided into 3 phases to achieve your final form. Embark on a journey of building muscle, strength, and peak performance.
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To build, sharpen, and peak your strength so you hit your strongest 1RMs yet.
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It begins with the tempering phase, during which we develop and harden your muscles, including building strong legs.
Next, you increase intensity during the Sharpening phase, culminating in heavy AMRAP sessions.
You've built the weapon. Now it’s time to wield it. Finally, in the last 6 weeks, you reach your peak, aiming for a new 1RM in your main lifts.
Body like a wrecking ball
What is a “wrecking ball body”? A body that’s powerful, fast, explosive, conditioned, and BUILT
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Build juicy muscles and turn our bodies into a wrecking ball by maintaining explosiveness & conditioning!
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This 8-week Miley-themed hypertrophy era uses variations of the Big 3 to help you grow muscle with intention and unlock athletic power.
Strength Vendetta
After 12 weeks hit a spicy 3RM and get the ultimate revenge!
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Build unrelenting strength across the big three in 12 weeks - ending your vendetta with a spicy 3RM.
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This is a 12-week strength cycle
Weeks 1–4: Accumulation → higher reps, more volume, more muscle
Weeks 5–8: Strength I → building 5s
Weeks 9–12: Strength II → building 3s, sharpening for a new 3RM
not sure which one is for you?
