Free 12-week strength program
The PR Grip Strength Max Program by Mike Dunkley, from the team at PRGRIP.com. Twelve weeks of heavy and speed work for box squat, deadlift and raw bench. Pick your level, run the block, test at the end.
- 12 weeks48 sessions, then an off week and test day
- 3 levelsBeginner, Intermediate, Advanced
- 4 days a weekUpper, lower, rest, upper, lower, rest, rest
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Who it's for
Lifters who want a plan built around the big three, without guessing. If you're newer and still learning your setup, the Beginner level is a simple linear on-ramp you can run for 6 to 12 weeks. Intermediate is the default for most lifters with solid technique. Advanced is the full program for lifters whose setup is automatic and who recover well from more volume.
What's inside
- The weekly schedule for every level: heavy upper, heavy lower, speed upper, speed lower
- Full session templates with sets, reps and rest periods
- A Beginner StrongLifts-style phase with starting weights and clear rules for missed reps
- The 12-week loading plan in two waves, with a week 6 deload
- Speed work percentages for bench and pause squat
- Slingshot, pin press and earthquake bar work for Intermediate and Advanced
- An optional 2 to 4 week DC deload bridge using rest-pause sets
- When to move up a level, and what to change if a knee complains on box squats
How it works
Heavy days build the top end. Speed days groove position and bar speed with lighter weights. Progress only counts when the reps are clean, so if a set falls short you repeat the weight. Recovery is part of the program, not an afterthought.
“Organize the position. Log the work. Let the numbers tell you when to push. Lock in.”
Mike Dunkley, Team PR Grip
This is general training information, not medical advice. If you have an injury or a health condition, talk to a qualified professional before starting a new program.
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