Physically Fortified
JoshStrength
Powerlifting, Power Sports , Bodybuilding, Functional Fitness, General Fitness, Weightlifting, Olympic LiftingWe’re in a Strength Crisis—big numbers that only show up under perfect lighting and posing oil. Then vanish when fatigue, chaos, or real-life stress shows up. Sound familiar?
Let’s be real—this ain’t about getting stage-ready for the NPC while living on tilapia and tears. Around here, hypertrophy means strength potential. Performance. Muscle that moves iron, not just earns you a participation trophy.
Hypertrophy isn’t just for show—it’s the foundation of strength. More muscle = more contractile units = more force. That’s not opinion, that’s science.
But this ain’t your gym bro’s volume program. This is intelligent hypertrophy—designed to improve leverage, activate more motor units, and prime your body for explosive strength and movement.
Over 10 weeks, you’ll be guided step-by-step by Tom Haviland, masterminded with his coach Josh, as the two lead you through training that builds size, strength, and function. Tom’s doing the work with you—Josh provides the game plan and wisdom that forged champions.
This is about building muscle you can use. Strength you can count on. And a body that holds up under pressure.
Physically Fortified Powerbuilding
This program runs on RPE, not ego. Execute each day’s lifts based on current strength—not emotion. Core lifts (squat, bench, deadlift) are priority—move with intent and max velocity. Supplementary and assistance work follow, focused on clean technique and muscle intent. This 5-day-a-week program is a synergistic blend of volume, intensity, and frequency—engineered to deliver the stimulus, allow recovery, and lock in adaptation. The result? Strength and size that don’t just show up, they stick around.. Respect the exercise order and rest periods. Load is determined using your current max—when in doubt, start at 90%. If you cut anything, cut from the bottom: assistance → supplementary → never core. This isn’t random volume. It’s engineered progression, rooted in biology, physics, and intent. Let’s build something that lasts.
Get jacked. Get strong. Get dangerous.
A
Plyo Pull-Ups
3 x 3
B
Bench Press
4 x 5
C
One Arm Cable Side Raise
3 x 8
D
Seal Row
4 x 5
E
Flat Cable Fly
3 x 8
F
Side Neck
3 x 15
G
JM Press
3 x 6
H
Tricep Ladder
1 x 100
A
Seated Box Squat Jump
1 x 12
B
Zercher Squat
2 x 5
C
Deadlift
5 x 1
D
Farmers Walks
@ 0:30
E
45 Degree Zercher back ext
3 x 5
F
Lean Away Shrug
6, 6, 6, 20
G
Backwards Sled Drags
4 x 30
H
Supported Row (Head or Chest)
3 x 12
I
Neck Extension
4 x 15
A
Double Overhand Axle Rack Pull and Hold
5 x 15
B
EZ Spider Curl
4 x 8
C
Hammer Grip Curl
3 x 8
D
Straight Bar Reverse Curl
3 x 12
E
Neck Flexion
3 x 20
F
Vertical Forearm Against Bench Wrist Flexion
3 x 12
G
Reverse Axle Wrist Curl - Wrist Extension
3 x 15
A
Seated Dumbbell Overhead Press
3 x 5
B
One-Arm Lat Pulldown
3 x 8
C
Incline Dumbbell Bench Press
2 x 12
D
Strict EZ Skull Crushers
5 x 12
E
Cable Rear Delt Fly
3 x 15
A
Trap Bar Jumps
6 x 1
B
Zercher Squat
3 x 3
C
Zercher Shrug
3 x 8
D
Walking Lunges
2 x 12
E1
RDL
2 x 6
E2
Leg Curls (Toes Pointed Neutral)
2 x 6
F
Leg Extensions
2 x 20
G
Any StrongMan Event
2 x 12
H
Seated Behind Leg Axle Wrist Curl - Flexion
2 x 12
I
Radial & Ulnar Deviation
3 x 15
Josh Bryant
Josh Bryant has held world records in powerlifting and won the Strongest Man in America title in 2005. Referred to as the “trainer of superstars," Josh works with some of the world’s strongest and most muscular athletes at Metroflex Gym in Arlington, Texas.
Tom Haviland
.
Hypertrophy meets function. Power meets purpose. This is how you build muscle that matters. Train with intent. Move with power. Be Physically Fortified.
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