Most men hit the gym but stop seeing progress because they never learn how to properly advance their training.

In this episode, Coach Brian breaks down exactly how to build consistent strength using the Progression layer of the Muscle and Strength Pyramid.

You’ll learn how to:

• Match your training progression to your experience level
• Use volume, intensity, and recovery the right way for long-term gains
• Identify when to push harder and when to pull back
• Apply proven progression models like block and daily undulating periodization
• Avoid the common mistakes that stall strength after 40

This episode connects the dots between structure and results — giving you a clear path to get stronger without burning out.

If you’re ready to stop guessing and start progressing, this one’s a must-listen.

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You’ll learn how to eat smarter, move better, and build small daily routines that actually last.

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4-Day Strength Progression Plan (Coach Brian’s Prescription)

Goal: Build strength, maintain muscle, and recover well.
Program Duration: 4–6 weeks before deloading.

MONDAY – Upper Body A (Bench Press Focus)

• Bench Press – 4 sets of 5–8 reps
• Overhead Press – 3 sets of 6–8 reps
• Barbell or Dumbbell Row – 3 sets of 8–10 reps
• Incline Dumbbell Press – 3 sets of 10–12 reps
• Triceps Rope Pushdown – 3 sets of 12–15 reps

TUESDAY – Lower Body A (Squat Focus)

• Back Squat – 4 sets of 5–8 reps
• Romanian Deadlift (RDL) – 3 sets of 8–10 reps
• Walking Lunge – 3 sets of 10 steps each leg
• Leg Curl Machine – 3 sets of 12–15 reps
• Calf Raises – 3 sets of 12–20 reps

THURSDAY – Upper Body B (Pull & Overhead Focus)

• Pull-Ups or Lat Pulldown – 4 sets of 6–10 reps
• Overhead Press – 3 sets of 6–8 reps
• Flat Dumbbell Bench – 3 sets of 8–10 reps
• Seated Cable Row – 3 sets of 10–12 reps
• Dumbbell Bicep Curl – 3 sets of 12–15 reps

FRIDAY – Lower Body B (Deadlift & Posterior Chain Focus)

• Deadlift – 4 sets of 4–6 reps
• Front Squat or Goblet Squat – 3 sets of 8–10 reps
• Bulgarian Split Squat – 3 sets of 8 reps each leg
• Glute Bridge or Hip Thrust – 3 sets of 10–12 reps
• Standing Calf Raise – 3 sets of 15–20 reps

Progression Guidelines

• Use a weight that leaves 1–2 reps in reserve (just shy of failure).
• Each week, add 2–5 lbs to main lifts or one extra rep if form allows.
• After 4–6 weeks, take a deload week: reduce load by 10–15% and volume by one-third.

👉 Sample Programs from the Podcast itself.

These are examples, not prescriptions. Use them to see how the pieces fit.

Example 1: Strength-leaning template

Monday (Upper)

• Bench press 5×5
• Overhead press 3×6
• Row 3×8–12

Tuesday (Lower A)

• Squat or Deadlift 5×5
• RDL or Front Squat 3×6

Alternate which pair you run week to week.

Thursday (Upper)

• Bench press 5×3
• Flat DB press 4×6
• Chin-ups or Lat Pulldown 3×8–12

Friday (Lower B)

• The opposite of Tuesday
• Heavy first lift 5×3
• Second lift 4×6

Notes:
Chest, delts, and triceps get enough quality sets across the week.
Back volume comes from rows, chins, and the pulling demands of deadlifts and RDLs.