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The Ultimate Training App. Ferlafitness  programming has been making people stronger, fitter, leaner and happier for over 10 years now. Whether you're looking..

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Ferlafitness

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Full periodised 12 week  program for anyone looking to build strength fast.

Strength

Hypertrophy

Power

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12 Week Power Program 4x

In this phase you are preparing your body for the upcoming training. The volume is higher and the intensity is lower, so you can improve your work capacity, build muscle mass and strengthen your joints for the upcoming phases.

Phase 1

In Phase 2 the weights begin to increase as the volume decreases across the 4 week phase, so that by the time the final week comes round, you will perform only 1 heavy (but submaximal) single for the major exercises.

Phase 2

In Phase 3, the weights get heavier and recovery becomes one of the primary goals in order to prevent injury, with a reduction in volume across all exercises and a weekly undulating model where you will only perform heavy deadlifts and squats on alternating weeks.

Phase 3

Full periodised 12 week strongman program for anyone looking to build strength fast while using strongman implements. This program is a peaking program, ideal for leading into a strongman competition.

Strongman

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12 Week Strongman Power Program 

This phase is all about preparing your body for what's coming up, with lower intensity (loads)  and higher volume to build your muscle and work capacity.

Phase 2 & 3 goes for a total of 8 weeks, with mini deloads programmed for every other week, and the reps gradually reducing to allow for you to peak to a 1 rep max on all the main lifts in week 12.

Train the power program from home with a Barbell, Rack, and Kettlebell.

Home

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The Power Program (Home Barbell Version)

Phase 1's aim is to build volume to set you up well for the rest of the program, with sets of 6 slow reps for the main exercises of the day, and challenging you with 10 sets of 6 reps prescribed for snatch grip deficit deadlifts.

In Phase 2, the overall volume will reduce as the intensity increases, and although you won't be performing the main lifts with a slow tempo, you'll perform pauses on all of the main lifts.

In the final phase of the program you will continue to see pauses for all of the main lifts, to teach you to control the weight and maintain good form and tension under load through the whole movement.

Train for power at the comfort of your home with this modified version of the 12 Week Power Plan.

Kettlebell

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The Power Program (Home Kettlebell Version)

We have included RPE as well as Rep prescriptions- choose a weight that allows you to work a close to those Rep/RPE targets as possible ( RPE stands for rate of perceived exertion, rate how hard the set felt on a 0-10 scale). For AMRAP sets, perform as many reps as possible until form begins to break down, stop the set when you reach this point.

This program is designed to maintain/build muscle whilst dropping body fat simultaneously. Utilising supersets to keep volume and caloric burn high without having to spend hours in the gym.

Transformation

Aesthetics

Fat Loss

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The Body Transformation Program

This first phase is designed with high volume to build work capacity with resistance training and prep you for phase 2 where cardio output is added in addition to the resistance stimulus.

Phase 2 consists of 1 heavier primary movement to begin each day, followed by a more PPL programming after mixed with supersets of intense cardio output bursts to keep conditioning levels high.

This program is designed to maintain/build muscle whilst dropping body fat simultaneously. Utilising supersets to keep volume and caloric burn high without having to spend hours working out. 

You'll need a pair of dumbbells, a set of resistance bands, and either a pull up bar or somewhere to attach the resistance bands above your head.

The Body Transformation Program (Home Edition)

This program is an introduction to Push, Pull, Legs programming with a 3 day per week split. This is ideal for ramping up to the intermediate plan, for anyone who can't train more than three times per week, or for coming back from an injury/time off training and looking to build up training volume slowly.

Beginner

Hypertrophy 3x Per Week

Phase 1 is designed to build Technique and volume for 5 weeks, finishing with a 1 week deload before peaking in Phase 2.

Phase 2 is designed to peak strength building to week 6, maximising strength and muscle gains.

This program is an introduction to Push, Pull  programming with a 4 day per week split. This is ideal for ramping up to the intermediate Push, Pull, Legs plan, for anyone who can't train more than four times per week.

Hypertrophy 4x Per Week

Phase 1 is designed to build Technique and volume for 5 weeks, finishing with a 1 week deload before peaking strength in Phase 2.

Full periodised 12 week  program for anyone looking to build Muscle fast.

Hypertrophy 5x Per Week 

In this phase you are preparing your body for the upcoming training. The volume is higher and the intensity (load) is lower, to develop a large work capacity and high volume tolerance ready for the upcoming phases.

Phase 2 begins with a deload week to emphasise recovery leading into the most psychologically and physically demanding phase of the program. Now that you have mastered technique and built a volume tolerance it is time to lock in mentally and give it your all.

Hypertrophy 6x Per Week

This program is designed for anyone looking to build their conditioning whilst not losing sight of the strength they've been building. This program is also ideal for anyone looking to get their conditioning in check before a competition.

Conditioning

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The Strength & Conditioning Program

This program is comprised of 4 full body sessions per week and trains both your strength and strength endurance. The strength component of this first phase uses moderate rep schemes of 3-5 sets of 5 reps, and the program includes a lower body strength-endurance circuit integrated into each of the upper body strength days.

In phase 2, the strength work reduces in volume as the endurance volume increases, and this continues to drop as your progress through the phase in order to peak strength and power with the endurance building.

This the 8 week condensed version of the full 16 week program. It is a 4 day per week program with pre-programmed weekly progressions based on exercise variations, frequency, volume, specificity, tempo, RPE, 1RM, and a range of accessory exercises to strengthen your weaknesses.

Powerlifting

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Intermediate/Advanced Powerlifting Program (8 weeks)

This 8-week program has two distinct phases starting with a strength bias for 4 weeks before a peaking phase for 4 more weeks.

Phase two is focused on  peaking before a powerlifting meet/ testing a new 1 Rep Max.

Block 2

This the full 16 week program to sky rocket your strength and prep you for a powerlifting meet or to some new pb's. It is a 4/day a week program with tons of weekly progressions based on exercise variations, frequency, volume, specificity, tempo, RPE, 1RM, and a range of accessory exercises.

Intermediate/Advanced Powerlifting Program (16 weeks)

Phase 3 follows phase 2's structure in a wave cycle format, starting at higher percentages and build weights to a heavy but low volume de-load week to prepare for the final peaking phase. 

In Phase 4 we focus on peaking strength by dropping out all assistance work, reducing volume once more and ramping intensity up to the highest point in the program.

Phase 4

As fitness increases during a training program, so does fatigue. This 1 week plan is designed to stay lifting heavy by keeping work loads high, whilst reducing volume to allow you to recover and be ready to begin another training plan full steam ahead.

Taper

Deload

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1 Week Taper/Deload Program

Deload Week.

This 12 week program is specifically designed to take your deadlift strength through the roof so that you peak for a new PR on week 12. Starting with high volume on phase 1 to build a solid base and then tapering off with the volume as the weights increase more and more as you work through the program.

Deadlift

Immortal Deadlift Peaking Program

Phase 1 is designed to accumulate a large foundation of training volume to 'build the base' and get you accustomed to a high work load so you feel primed and ready for Phase 2.

Phase 2 still consists of moderate volume and intensity as we begin to drop assistance exercise volume and build intensity through increasing load lifted.

In Phase 3 we focus on peaking strength by dropping out all assistance work, reducing volume once more and ramping intensity up to the highest point in the program.

Building off of Vol 1, This 12 week program is specifically designed to be the most comprehensive guide to building your deadlift. Working and speaking with some of the worlds top strongmen athletes, I have built and tested this program to build literally thousands of kilos onto the deadlifts of my clients and myself. 

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Immortal Deadlift Peaking Program Vol 2.

Phase 1has a large emphasis on paused deadlifts while you take a conservative approach to upper body and squat days, to improve your recovery for your deadlift sessions.

In the next 8 weeks you'll peak the a heavy deadlift conventional PB, so the rest of this program will consist of quite conservative trainging on non deadlift days, and you'll only go heavy on deadlifts every other week so you can maximise your recovery.

In the next 4 weeks you'll peak the a heavy deadlift conventional PB, so the rest of this program will consist of quite conservative trainging on non deadlift days, and you'll only go heavy on deadlifts every other week so you can maximise your recovery.

This 6 week program is specifically designed to take your bench press strength through the roof so that you peak for a new PR on week 6. 

Peaking

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Ferlafitness Immortal Bench Press  Peaking Program

This 6 week training block is a recyclable block to add insane strength to your bench press in a short period of time whilst also not neglecting the other big lifts. Once you've finished the 6 week block, simply deload with our deload program and the run this program again and keep reaping the rewards of your hard work!

This is a 3 day per week 16 week full powerlifting peaking program for those of you how want to maximise strength whilst being limited on days they can make it to the gym. 

powerlifting

strength

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The Powerlifter - 3 Day

This is a skill/accumulation phase that focuses on volume to drill good form habits. While this phase isn't too heavy because of the higher volume, it still progressively ramps up in weight to practice the form foundations at percentages that will feel comfortable but will punish you if you're doing something wrong.

Pushing on from phase 1, this phase aims to continue the progression of weigh lifted, whilst keeping volume high, finishing with a deload on week four just like phase one.

This is the final phase before we ramp up to our peak. In this phase we get more accustomed to heavier loads whilst reducing some volume but keeping in supersets to maintain work capacity.

The final peak. The foundations have been set, no is time to ramp the weight up whilst dropping the volume and execute the game plan.

This is a 4 day per week 16 week full powerlifting peaking program for those of you how want to maximise strength whilst being limited on days they can make it to the gym. 