*Disclaimer: Please understand this is not meant to be a powerlifting program. Will it help you in the “big” lifts? Absolutely. However, there is no accessory work on this program. This program resembles the work I did with two of my college basketball players in the spring of 2025 and, thanks to those guys’ hard work and commitment, we saw great results. The reason behind not having any accessory work is that we only had about 50-60 minutes each day while also navigating the fact that, as redshirts, they were getting a lot of reps in practice as our season went on and our starters saw their workloads in practice decrease. When having to do a lot with very little time, we focused on exercises that would give us the most bang for our buck.
        Being strong is fun. Getting strong is a challenge. This program is not for the faint of heart. You will work at percentages of your 1-rep max as high as 90% and you will come out on the other side of this program not only with a stronger build, but with a sense of pride as well. Whether you tackle a 4-week block or all 12 weeks in a row, this program is designed to push you out of your comfort zone and take you to a level you may not have thought you’d ever reach. It’s tough and it’s a grind, but it’s also incredibly rewarding to see the results that await.
 
What equipment you will need
Squat rack (barbell, plates, etc.)
Dumbbells
An adjustable bench
Pull-up bar
Trap/hex bar (not necessary, but highly recommended)
 
Amount of time you will need for each workout
A solid warm-up and plenty of rest between sets will be crucial for these workouts, but they can be done in 45-60 minutes.
 
Longevity of workout program
There are three 4-week programs. They can be run as a progression, or you can choose one program and run it by itself as a 4-week strength block. Each week consists of three full-body workouts.
 
Level of difficulty
Veteran. This is not a beginner program. While it can be done without having any kind of max-out percentages to work from, it is highly recommended to have the experience and ability to safely execute the “big” lifts (squat, bench, deadlift, etc.) at a high-degree of intensity.
 
Recommended use of program (in-season, off-season, etc.)
For current competitive athletes, keep these programs reserved for the off-season. While risk of muscular soreness may not be high, central nervous system fatigue is a very real possibility when these are combined with the daily grind of classes, homework, practice and general life “stuff”.
For those who work out consistently to lead a healthy lifestyle, this is a great program if you want to increase total body strength. Again, if you are relatively new to the weight room or to the exercises on this program, I would recommend building confidence through other programs such as the “Master the Basics” or “Tempo Work” programs first.
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.
 
Upon purchasing this program, users will be emailed a downloadable PDF file from wadleystrength@gmail.com. If the email does not arrive in the user's inbox, users are encouraged to check the spam folder. 
 
Each program will have hyperlinks to YouTube demonstration videos, and the user is encouraged to click on the box of each exercise in order to view the hyperlinked video. 
 
Programs are to be used ONLY by the user who purchased them. Programs are not to be shared or forwarded in any regard.