Train With Gray Intermediate Strength Program – 12 Weeks | Digital Download
Train With Gray Intermediate Strength Program – 12 Weeks | Digital Download
Train With Gray: Intermediate Strength Program (12 Weeks)
Program delivery: Digital download. The program will be emailed to you upon checkout.
The PHNM Intermediate Strength Program is designed for lifters who already have training experience and are ready to move beyond beginner workouts—without jumping straight into extreme volume or advanced specialization.
This structured 12-week strength program builds on foundational movements, increases training demands, and introduces intentional progression. It’s the bridge between learning how to lift and training with purpose.
What This Program Focuses On
- Building total-body strength
- Improving movement quality and control
- Progressive overload without unnecessary complexity
- Balanced upper- and lower-body development
- Preparing lifters for more advanced programming
How the Program Is Structured
- 12 total weeks of training
- Designed for intermediate-level lifters
- Clear progression built into sets, reps, and loading
- Multiple training days per week
- Full-body strength emphasis across the week
This program challenges you without overwhelming you, allowing steady strength gains while reinforcing good training habits.
Training Style
- Barbell, dumbbell, and machine-based lifts
- Compound movements supported by accessory work
- Moderate to challenging rep ranges
- Core and stability work included
- Simple structure with purposeful progression
The focus is on getting stronger while moving well.
Who This Program Is For
- Lifters who have completed a beginner program
- Anyone with consistent gym experience
- Those ready for more volume and intensity
- People looking to progress without jumping into advanced training
Not recommended for:
- Complete beginners
- Highly advanced or sport-specific athletes
Equipment Needed
- Barbell and plates
- Dumbbells
- Cable machines and standard gym equipment
What You’ll Get
- A complete 12-week intermediate strength program
- Clearly written workouts with built-in progression
- A logical step up from beginner training
- A strong foundation for advanced or hypertrophy-focused programs
Bottom Line
If you’ve outgrown beginner workouts and want a clear next step, this program delivers. It builds strength, reinforces solid training habits, and prepares you for more advanced training without unnecessary complexity.
Built by PHNM Coaches. All PHNM digital programs and manuals are created by experienced performance and nutrition coaches Joshua Ortegon and Gray Gaines Achille. Their work is grounded in decades of hands-on coaching, long-term athlete development, and practical, real-world application. Learn more about Josh and Gray and the PHNM approach.