Basic Strength Training Program


How To Download Your Purchase

Upon purchase of this program, you will receive a confirmation email with a link to your digital download. Please ensure the email you provide on the checkout page is accurate, as undeliverable or inaccurate email address will inhibit you from receiving your download link.

If you have any trouble retrieving the PDF, feel free to email us at untamedstrength@gmail.com, or fill in a contact form at www.trainuntamed.com/contact/ and we will make sure you receive your purchase.

Program Description

Untamed Strength’s basic strength training program was designed for someone picking up a barbell for the first time as well as individuals with some experience who have finally encountered the dreaded plateau.


Basic compound movements

This program revolves around the Squat, Bench Press, Deadlift, and Standing Overhead Press. These 4 movements have the greatest carryover to all things strength related. Along with these movements the program incorporates some of the most effective assistance exercises designed to strengthen the 4 main lifts, balance out physique, and prevent injury.

Steady progression

There is no guess work in this program. You will know exactly what is expected of you each day by aiming for daily goals as well as following percentages based on YOUR performance.

No starting point required

If you have no experience with barbell training, no need to worry. This program is designed in a way that allows you to test your current strength levels and improve from there. If you do know what your maxes are you can use these numbers as a starting guideline.


This program is designed to increase your Squat, Bench Press, Deadlift, and Overhead Press. You can expect to increase your maximum strength (1 rep max) as well as your repetition strength (3, 5, 10 rep maxes). Along with improving your numbers in the big lifts, you should finish this program with a better understanding of basic program design and progression.

What To Expect

You will be expected to devote 3-4 days per week to training. The program is 16 weeks long with multiple opportunities to test your strength as well as one week at the end of the program devoted to testing your new 1, 3, or 5 rep max in all four main lifts. The training sessions should last between 45-60 minutes depending on your level of strength i.e. warming up to 100 lbs. is much quicker than warming up to 300 lbs.


  • Increased strength in the Squat, Bench Press, Deadlift, and Overhead Press.
  • Simple program to understand.
  • Steady percentage based progression.
  • No experience required.
  • Printable 16 week template containing training session laid out.