The Next Level
The Elevation Program assumes you have completed the Foundation Program or have equivalent experience. This is where training becomes more deliberate — higher volume, structured periodisation, and intensification techniques that accelerate body composition change.
At this level, you understand how your body responds to training. The Elevation Program builds on that knowledge with an Upper/Lower/Push/Pull/Legs structure and introduces techniques such as supersets, drop sets, and tempo manipulation to maximise muscle stimulus per session.
Nutrition becomes more precise here. Calorie and macro tracking is recommended — not obsessive — but consistent enough to support the increased training demand and measured body composition goals.
6-Month Road Map
The Elevation Program is structured across three phases, each introducing new techniques and increasing total weekly volume systematically.
Establish the upper/lower training split at 4 days per week. Increase weekly training volume by 20–30% compared to the Foundation Program. Introduce supersets on accessory work to improve training density and time efficiency.
Transition to a Push/Pull/Legs structure at 5 days per week for maximum muscle group frequency and recovery. Introduce drop sets on final sets of isolation exercises. HIIT cardio becomes a consistent component of the programme.
Maintain peak volume with strategic deloads every 6 weeks. Final 4 weeks include benchmark testing and a structured transition period to prepare the body for Advanced Elite programming demands.
Your Training Week
Phase 1 uses a 4-day Upper/Lower split. Phase 2 and 3 transition to a 5-day Push/Pull/Legs structure for increased training frequency per muscle group.
Phase 1 — Upper / Lower (4 Days)
Phases 2 & 3 — Push / Pull / Legs (5 Days)
Training Sessions
Tempo notation: 3-1-2-0 = 3s eccentric, 1s pause, 2s concentric, 0s rest at top. Apply this to all compound movements in Phases 2 and 3.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 6–8 | 2min | Comp grip, controlled descent |
| Barbell Row | 4 | 6–8 | 2min | Pull to lower chest, elbows close |
| Overhead Press | 3 | 8–10 | 90s | Strict press, no leg drive |
| Pull-Up / Assisted | 3 | 8–10 | 90s | Full dead hang, chin over bar |
| Incline DB PressSuperset | 3 | 10–12 | — | Paired with cable fly |
| Cable FlySuperset | 3 | 12–15 | 60s | Full stretch at bottom |
| Lateral Raise | 4 | 15–20 | 45s | Lead with elbows, no momentum |
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Incline Barbell Press | 4 | 8–10 | 90s | 30-degree incline, full range |
| Seated Cable Row | 4 | 10–12 | 90s | Pause and squeeze at contraction |
| DB Shoulder Press | 3 | 10–12 | 75s | Neutral grip option available |
| Lat Pulldown | 3 | 12–15 | 60s | Wide grip, pull to upper chest |
| Tricep PushdownSuperset | 3 | 12–15 | — | Paired with overhead extension |
| Overhead Tricep ExtensionSuperset | 3 | 12–15 | 60s | Full stretch at top of movement |
| EZ Bar Curl | 3 | 10–12 | 60s | No swinging, strict curl |
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 5 | 5–6 | 2min | Break parallel, brace hard |
| Romanian Deadlift | 4 | 10–12 | 90s | Hamstring stretch priority |
| Leg Press | 4 | 12–15 | 75s | High feet placement for hamstrings |
| Walking Lunge | 3 | 12 each leg | 60s | Control the descent |
| Leg Curl | 3 | 12–15 | 60s | Full contraction, slow eccentric |
| Standing Calf Raise | 4 | 15–20 | 45s | Pause at top, full range |
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Conventional Deadlift | 5 | 4–5 | 2–3min | Setup perfection before each rep |
| Front Squat or Hack Squat | 4 | 8–10 | 90s | Quad emphasis, upright torso |
| Leg Extension | 4 | 12–15 | 60s | Slow eccentric, peak contraction |
| Hip Thrust | 4 | 12–15 | 60s | Squeeze glutes at the top |
| Seated Calf Raise | 4 | 15–20 | 45s | Full range of motion |
| Cable Crunch | 3 | 15–20 | 45s | Flex from the abs, not the hips |
Cardiovascular Training
Cardio is structured to support fat loss and cardiovascular health while protecting muscle mass. HIIT and LISS are programmed to complement, not compete with, resistance training.
| Phase | Type | Duration | Frequency | Intensity |
|---|---|---|---|---|
| Phase 1Months 1–2 | LISS + 1× HIIT | 30–35 min LISS / 20 min HIIT | 3× per week | RPE 5–6 / Zone 2–3 |
| Phase 2Months 3–4 | HIIT + LISS | 20–25 min HIIT / 30 min LISS | 3–4× per week | RPE 7–8 / Zone 3–4 |
| Phase 3Months 5–6 | HIIT Priority | 25 min HIIT / 30 min LISS | 4× per week | RPE 8 / Zone 4 |
Flexibility & Movement Quality
At the intermediate level, mobility work directly impacts training performance. Restricted hip or thoracic mobility limits squat and press mechanics. Prioritise these areas daily.
| Movement | Sets | Reps / Duration |
|---|---|---|
| Hip Flexor Lunge Stretch | 1 | 30s each side |
| Thoracic Rotation | 1 | 8 each side |
| Band Pull-Apart | 2 | 15 reps |
| Leg Swing | 1 | 10 each direction |
| Goblet Squat Stretch | 2 | 10 reps, pause at bottom |
| Shoulder Circles | 1 | 10 each direction |
| RDL to Good Morning | 2 | 8 reps |
| Stretch | Hold | Notes |
|---|---|---|
| Pigeon Pose | 60s each side | Priority — external hip rotation |
| Couch Stretch | 60s each side | Quad and hip flexor release |
| Doorway Chest Stretch | 45s each side | Upper and lower pec positions |
| Thread the Needle | 30s each side | Thoracic rotation and lat stretch |
| Seated Hamstring Stretch | 60s each side | Flex foot, lean forward from hips |
| Child's Pose | 90s | Full spinal decompression |
Performance Nutrition
At the intermediate level, food tracking is recommended for at least the first 8 weeks. Understanding your numbers gives you control. Once patterns are established, intuitive eating with periodic checks is sufficient.
- Whey Protein — 1–2 servings daily
- Creatine Monohydrate — 5g daily
- Vitamin D3 — 3000–5000 IU daily
- Omega-3 — 3–4g EPA/DHA daily
- Magnesium Glycinate — 400mg before bed
- Zinc — 30mg daily
- Citrulline Malate — 6–8g pre-workout
- Caffeine — 150–200mg pre-workout
- Beta-Alanine — 3.2g pre-workout
- Ashwagandha — 600mg for cortisol
Rest & Regeneration
At 4–5 training days per week, recovery management becomes critical. A poorly recovered athlete is an injured athlete. These protocols are non-negotiable at this training frequency.
7–9 hours minimum. Use a consistent wake time regardless of when you go to sleep. Consider a sleep tracking device to monitor sleep quality and adjust accordingly.
Cold shower (90 seconds) after training to reduce inflammation. Alternatively, contrast showers: 3 cycles of 30s cold / 30s hot. Avoid ice baths within 4 hours of a hypertrophy session.
10–15 minutes of foam rolling daily. Add a lacrosse ball for targeted myofascial release in glutes, piriformis, pecs, and upper traps.
Every 6 weeks: reduce volume by 50%, maintain intensity (weight on bar). Do not skip deloads. The strength and muscle gained during a deload week often exceeds the week before it.
The PROSPER Codes
The same six principles from the Foundation Program apply here. At this level, they carry more weight — because the demands are higher and the discipline required is deeper.
At this level, showing up means more than attendance. It means arriving prepared — nutrition on point, sleep adequate, mindset focused. Partial effort at 4–5 days per week yields partial results.
Intermediate plateaus are real. Weeks where nothing seems to move. Push through with discipline, not panic. The plateau always breaks — for the athlete who stays consistent.
Sleep, nutrition, and training effort remain your three levers. Pull them consistently. At this level, the difference between results and stagnation is almost always one of these three.
Add 2.5 lbs, add one rep, reduce rest by 10 seconds. Small improvements compound into significant gains across 6 months. The PROSPER system is built on this principle.
At 4–5 days per week, rest days are not optional — they are part of the programme. Treat them with the same discipline as training days: protect your sleep, eat well, and allow your body to adapt.
You have already proven you can commit. Now prove you can sustain it for 6 more months. Your standard is elevated — protect it with the same ferocity that built it.
Measuring Your Results
Track everything. At the intermediate level, data is your most valuable coaching tool. Weekly and monthly benchmarks keep you accountable and identify issues early.
Daily weigh-in, 7-day average. Trend over 4 weeks is what matters, not day-to-day fluctuation.
Chest, waist, hips, arms, thighs. Every 4 weeks, same conditions, same time of day.
Log every working set. Track progressive overload on all primary compound lifts weekly.
Monthly front, back, and side photos. Same lighting, same time, same position. The most honest metric.
| Exercise | Entry Standard | Exit Standard |
|---|---|---|
| Barbell Back Squat | 1.0× BW × 5 | 1.35× BW × 5 |
| Conventional Deadlift | 1.25× BW × 5 | 1.75× BW × 5 |
| Barbell Bench Press | 0.75× BW × 5 | 1.0× BW × 5 |
| Overhead Press | 0.5× BW × 5 | 0.65× BW × 5 |
| Pull-Ups | 8 reps | 15 reps |
"It's not about perfect. It's about effort. And when you bring that effort every single day, that's where transformation happens."