Fortitude

$199.00

14-Week Strength & Conditioning Program

Are you ready to break through plateaus and finally hit that bench press PR you have been chasing? Fortitude is a 14-week strength and conditioning program designed to help you increase your bench press, get insanely strong at dips and pull-ups, build your posterior chain, all while increasing your aerobic fitness and work capacity.

This structured plan blends proven strength-building techniques with strategic conditioning workouts, ensuring you develop both power and endurance.

14-Week Strength & Conditioning Program

Are you ready to break through plateaus and finally hit that bench press PR you have been chasing? Fortitude is a 14-week strength and conditioning program designed to help you increase your bench press, get insanely strong at dips and pull-ups, build your posterior chain, all while increasing your aerobic fitness and work capacity.

This structured plan blends proven strength-building techniques with strategic conditioning workouts, ensuring you develop both power and endurance.

What You’ll Achieve:

  • Dominant pressing power: Build serious bench press strength and hit new PRs.

  • Improved relative strength: Develop control and endurance with chin-ups and dips. Conquer your first bodyweight chin-up and dip OR add insane amounts of weight to them.

  • A strong, bulletproof posterior chain: Deadlift-focused training to fortify your glutes, hamstrings, and back.

  • A well-conditioned aerobic engine: Strategic aerobic sessions that improve endurance, work capacity, and recovery.

Program Breakdown:

  • Intro Phase (Weeks 1-2): Prime the body and build a foundation for the next three phases

  • Phase 1 (Weeks 3-6): Strength endurance focus with volume-based pressing & deadlifting

  • Phase 2 (Weeks 7-10): Progressive overload in pressing & deadlifting, weighted chin-ups and dips, and enhanced aerobic efficiency

  • Phase 3 (Weeks 11-14): Maximal strength work and peak conditioning - time to go for that all time PR!

Program Structure:

  • 6 strength workouts per week (upper & lower focus)

  • 3 cardio sessions per week (intervals and steady state)

  • Workout tracker included to log progress and stay accountable

Who Is This Program For?

  • Lifters who are stuck in a plateau with their bench press and want to break through with structured progression.

  • Athletes looking to improve relative strength by mastering dips, chin-ups, and bodyweight control.

  • Strength-focused individuals who also want to build an aerobic base without sacrificing muscle or power.

  • Anyone who values simple, effective programming that prioritizes consistency, hard work, and real progress.

This isn’t a quick-fix program. It’s a blueprint for long-term strength, resilience, and peak performance.