Intermediate 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 Intermediate program was designed for:

  • Anyone who has finished the Basic Program offered on this site.
  • Anyone who has stopped making linear progression.
  • Anyone who wants to incorporate the Olympic lifts into their routine.
  • Anyone interested in gaining size and strength.


Basic Compound Movements

This program revolves around the Squat, Bench Press, Deadlift, and Overhead Press. These 4 movements have the greatest carry over to all things strength related. Along with these movements the program includes introductory instructional phases for the Snatch and the Clean. You can also expect to perform variations of the 4 main lifts as well as body weight exercises such as Pull-Ups and Dips.


The biggest difference between this program and the Basic Program offered on this site is the rate of progression. At first, a beginner can make progress every training session. Soon, that progression slows down to every week, every other week, and every month. This program will ensure you are progressing on a consistent basis (without overtraining) by improving your maximum strength, repetition strength, and technique.

Prior Lifting Experience Required

Because this program was designed for intermediate lifters it is required that you have a general understanding of where your strength levels are for the Squat, Bench Press, Deadlift, and Overhead Press. There are no “strength standards” but you cannot start this program without a clue of where you are because it is a percentage based program.


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. This program is also designed to improve the Snatch and the Clean by breaking the movements up into easy to follow phases

What To Expect

You will be expected to devote 3 to 4 days per week to training. The program is 12 weeks long. The training sessions will last between 45-90 minutes depending on how much weight you are lifting, how much rest you are taking, and how much time you spend on the Olympic lifts.