Revolution Personal Training

Strength & Conditioning, General Fitness
Coach
Luke Scott

A 6 week intermediate strength program for lifters who already have a training base and want structured progression rather than random workouts. Volume is managed week to week, time under tension becomes a focus, and incremental overload drives the strength gains. Built for anyone who can already perform the main lifts with confidence and is ready to push the numbers up. Every exercise has a video demo and your coach is reachable in the app. Programmed by the coaching team at Revolution Personal Training in South Melbourne, Australia.

Features
4 sessions per week
Must use App app to view and log training
Program Training
$29
Get Intermediate Strength Program
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Managed volume, real progress
Most intermediate lifters stall because they train hard with no plan for the load. This block manages your weekly volume deliberately so you keep adding weight instead of grinding in circles and burning out.
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Time under tension
Tempo becomes a deliberate variable, not an afterthought. Controlling the speed of each rep builds control and muscle in a way that simply moving the weight never will, and it exposes the weak points you have been hiding with momentum.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 6-week program
Sunday
SG | Bulg + Split

A1

WORLD'S GREATEST STRETCH

2 x 5

A2

Reverse Lunge

2 x 10

B1

Bulgarian Split Squat

10, 12, 10 @ 7, 6, 8

B2

Forward Walking Lunges

3 x 20

C1

Calf Raise

3 x 12 @ 8

C2

Band Pull-Apart

3 x 12 @ 7

D

V-Ups

3 x 15

E1

Quad Stretch

2 x 0:20

E2

Pigeon Stretch

@ 0:20

F

Cobra Stretch

2 x 0:20

Tuesday
Upper Pull

A1

Advanced Mobility and Animal Flow full body

1 x 5

A2

Hand Release Push-Up

2 x 10

B

Band Face Pull

3 x 12 @ 8

C1

Bent Over DB Row

8, 8, 8, 6 @ 8, 9, 10, 10

C2

Scarecrows

3 x 10 @ 4

D

Banded tricep extension

E

Turkish Get Up

2 x 5 @ 6

F

Banded Lat Stretch

2 x 0:20

G

Banded Lat Squeeze

3 x 12 @ 7

Thursday
Mobility

A

Agile 8

1 x 15 @ 1:30

B1

Foam Roll IT Bands

2 x 20 @ 1:30

B2

Thoracic Extension on Foam Roller

2 x 20 @ 1:30

C1

Straight legged crab walks

2 x 20

C2

Pigeon Stretch

2 x 1:00

C3

Child Pose Stretch

2 x 1:00

D

KB Turkish Get Up

4 x 8

Friday
Lunge Curl

A1

Warm up- Full Scorpion

1 x 5

A2

Dynamic Warm up- Inchworm

1 x 10

A3

Dead Bug

2 x 10

B

Lunge Db Curl

3 x 12 @ 7, 8, 8

C

D

Glute Bridge

3 x 15 @ 8

E

Single Arm Curl to Press

3 x 10 @ 8

F

Hand Release Push-Up

3 x 10

G

Banded Bicep Curl

3 x 12 @ 6, 7, 7

H

Child Pose Stretch

2 x 20

I1

Doorway Chest Stretch

2 x 20

I2

Banded Lat Stretch

@ 0:20

Saturday
Active Rest Day
Coach
More from Revolution Personal Training
coach-avatar Luke Scott

"Train with purpose." Owner and founder of Revolution Personal Training and head of the team, Luke has always been an active person. Starting RevoPT while he was still at uni, Luke's now been running the business for over a decade.

FAQs
Am I actually intermediate?
If you squat, hinge, press and pull with confident technique and have trained consistently for six months or more, this block is for you. If you are still learning the lifts, start with Beginner Strength Foundations and come back to this after.

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