Training Programs | Firmvault Fund LLC

The programming method

Every cycle follows four phases.

Strength is built in blocks, not in single sessions. Our coaches map your training into periodized phases so load, volume, and recovery rise and fall on purpose — never by accident.

Phase 01 · Weeks 1–3

Accumulation

Higher volume at moderate intensity to build work capacity, groove technique, and prepare tissue for heavier loads ahead.

Phase 02 · Weeks 4–6

Intensification

Volume drops, intensity climbs. The focus shifts to moving heavier loads with the technique you built in accumulation.

Phase 03 · Week 7

Realization / Peak

A planned taper that lets fatigue dissipate so fitness expresses as performance — a PR day, a test, or a meet.

Phase 04 · Week 8

Deload & Re-assess

Reduced load, movement re-screen, and a fresh program written from your new numbers — not a copy of the last one.

Chalked hands gripping a loaded barbell on a lifting platform

Sample programs

Four blocks we run most often.

These are frameworks, not formulas. Your coach adjusts exercise selection, load, and conditioning based on your assessment and goals.

Program 01

Linear Strength Cycle

A foundational barbell cycle for newer lifters or anyone re-establishing a strength base. Simple progression, coached hard.

Length: 8 weeks
Sessions: 3 per week (full-body)
Goal: Add load every session to the squat, press, and pull
Best for: Beginners & returners

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A typical week

MonSquat 3×5, Bench 3×5, Row 3×8, core finisher

WedDeadlift 1×5, Overhead Press 3×5, Pull-ups 3×AMRAP

FriSquat 3×5, Bench 3×5, Accessory circuit + conditioning

SatOptional mobility & recovery session (30 min)

Program 02

Hypertrophy Block

A volume-driven muscle-building block with push/pull/legs structure, tracked progressive overload, and nutrition targets aligned to the work.

Length: 6–10 weeks
Sessions: 4–5 per week (PPL + upper/lower)
Goal: Visible muscle gain with measured progression
Best for: Muscle-building focus

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A typical week

MonPush — horizontal & vertical press, triceps, 20+ sets

TuePull — rows, pull-downs, curls, rear delts

WedLegs — squat pattern, hinges, calves, core

ThuUpper strength — heavier compound focus

FriLower + arms — hinge bias & arm volume

Program 03

Athletic Conditioning Phase

Speed, power, and repeat-effort capacity for athletes. Sleds, jumps, throws, and sprint work periodized around your competitive season.

Length: 6–12 weeks (in/off-season)
Sessions: 3–4 per week + sport practice
Goal: Power, speed, and transferable work capacity
Best for: Competitive & weekend athletes

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A typical week

MonLower power — jumps, sled drives, heavy hinges

TueUpper strength + med-ball throws

ThuSpeed — sprint accel, contrast training

SatConditioning — repeat sled, tempo work, finisher

Program 04

Powerlifting Peaking Block

Meet-ready squat, bench, and deadlift peaking with attempt selection, opener strategy, and a planned taper for platform day.

Length: 8–12 weeks to meet
Sessions: 4 per week (S/B/D + accessories)
Goal: Biggest tested total on meet day
Best for: Competitors & PR chasers

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A typical week

MonSquat primary — heavy single/double, volume accessories

TueBench primary — comp grip, overload, triceps

ThuDeadlift primary — work up, back-off sets, back

SatBench secondary + weak-point accessory work

Schedule & availability

Open training slots this week.

Sessions are by appointment so your time slot is yours. Below is a typical weekly schedule — contact us to reserve a slot that fits your life.

5:30 – 7:00 AM

Early Strength

Mon–Fri · 1-on-1 & small group

9:00 – 11:00 AM

Mid-Morning Lift

Mon–Fri · open coaching

12:00 – 1:00 PM

Express Conditioning

Tue & Thu · 45 min

4:00 – 6:30 PM

Prime Time Strength

Mon–Fri · busiest window

7:00 – 8:00 PM

Mobility & Recovery

Mon & Wed · guided

7:00 AM – 2:00 PM

Saturday Open

All programs · by appointment

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Nutrition & recovery

The work outside the gym.

Training is the stimulus. Nutrition and recovery are how it becomes a result. Every program includes guidance on the three levers that decide whether your work shows.

Nutrition targets

Protein and calorie targets set to your goal — muscle gain, fat loss, or performance — with simple, sustainable habits instead of crash diets.

Sleep & stress

Recovery is programmed too. We track sleep, manage training load around life stress, and deload before fatigue becomes injury.

Mobility & prehab

Targeted mobility and joint-strengthening work built into every cycle so progress never outpaces durability.

See the standard

Watch how we coach a lift.

Technique is coached rep by rep — stance, bracing, bar path, and timing. Our video library walks through the lifts you'll be learning so you arrive ready.

Book a Technique Session