Stronger
Fixed block

Stronger

F FizPartner @fiz · 78 followers
Length
5 weeks
Sessions
19
Per week
4 days
Level
Intermediate
You start
Week 1
Access
Free

A five-week barbell strength block built on the big lifts. Four days a week — squat Monday, press and bench Tuesday, deadlift Thursday, power and accessory Friday — with the back squat and deadlift climbing on percentages week over week while olympic, complex and single-leg work fills in around them. A deload leads into a test week that finds a new 5-rep max and a fresh one-rep max on squat, deadlift, and press. Bring your numbers; leave with bigger ones.

The plan, week by week

5 weeks, 19 sessions, in order.

Week 05 Peak 3 sessions
  1. MonSquat TestSets
  2. TueOpenersSets
  3. ThuThe Heavy DaySets

How a fixed block works

The whole plan, from week one

01

Everything opens at once

All 5 weeks are there from the start. Read ahead, plan around it, train it twice.

02

You set the start date

Week 1 begins the day you begin. Pause it, and the plan waits. Your week never moves without you.

03

Yours, forever

Follow it, log every session, and keep the scores in your history for good.

Start this program Free on iOS and Android
Who wrote it
Fiz
Fiz @fiz · 78 followers
Partner
Questions
When does it start?

Whenever you do. Week 1 begins on the day you start it, and the plan follows your clock, so pause it for a holiday and it waits for you rather than marching on without you.

How long is Stronger?

5 weeks, 19 sessions in total, at 4 days a week. Every week is written and available from the moment you get access. Nothing is drip-fed.

What happens if I miss a session?

Nothing breaks. The program is a sequence, not a schedule: pick it up where you left off, or shift the week. Fiz keeps your position and your scores either way.

Do I need the Fiz app?

To train it, yes. The app is where sessions are scheduled, logged and scored, and it is free on iOS and Android. Reading the plan on this page needs nothing at all.

Stronger is a 5-week training program by Fiz on Fiz. 5 weeks, 19 sessions, 4 days a week. 5 weeks, 19 sessions, in order. Every session is open. Tap one to read it. Level: intermediate.
Free Free on iOS and Android
Start this program