4-WEEK UNILATERAL / TEMPO STRENGTH PROGRAM | DIGITAL DOWNLOAD
$4.99
Sale price
$4.99
Regular price
$5.00
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4-WEEK UNILATERAL / TEMPO STRENGTH PROGRAM | DIGITAL DOWNLOAD
$4.99
Sale price
$4.99
Regular price
$5.00
PHNM Brand
4-WEEK UPPER / LOWER TEMPO STRENGTH PROGRAM
Digital Download — Delivered by Email Upon Purchase
Strength Built with Intention. Every Rep.
This structured four-week training plan is designed to help athletes and active adults build strength while improving movement quality and control. By using tempo-based lifting, each repetition is performed with intention — increasing time under tension and reinforcing strong, stable positions.
The result is a training approach that builds durable strength, improves balance between muscle groups, and encourages better long-term performance without relying on maximal loads.
Controlled. Intentional. Durable strength.
PHNM Brand
What This Program Includes
4 weeks of structured strength training
Upper / Lower training split for balanced development
Tempo-focused lifts to improve control and technique
Clearly written exercise order, sets, and rep guidelines
Built-in progression across all four weeks
RPE guidance to help regulate training intensity
Who This Program Is For
Athletes improving strength and movement quality
Coaches looking for a structured training template
Lifters rebuilding after a deload or transition phase
Adults focused on longevity, joint health, and controlled strength gains
Equipment Needed
Barbell and/or dumbbells
Bench
Basic gym equipment
Bands or stability ball optional.
Built by PHNM Coaches
All PHNM digital programs and manuals are created by performance and nutrition coaches Joshua Ortegon and Gray Gaines Achille — grounded in decades of hands-on coaching, long-term athlete development, and practical, real-world application.
Delivery
This is a digital product. After purchase, the program will be emailed to you so you can begin training immediately.