8 WEEK STRENGTH AND CONDITIONING PROGRAM

Welcome to the 8-Week Strength & Conditioning Program. This program is built around the core principles of my personal training style — now structured into a powerful, easy-to-follow plan designed to help you

level up.

Created for intermediate-level gym-goers, this 8-week journey will help you build real strength, improve muscular endurance, develop explosive athletic power, and stay lean and conditioned.

You’ll train like I do: combining structured strength work with athletic-style conditioning across four workouts per week. Each workout has a clear focus, uses progressive loading to track your growth, and finishes with a short, intense conditioning block to test your limits and improve your recovery capacity.

Let’s get to work.

This 8-week strength and conditioning program is built for intermediate-level gym-goers — individuals who

have been training consistently for 1 year +, are confident with compound lifts like squats, deadlifts, and presses, and are ready to train with purpose and structure.

Whether you’re a recreational athlete, a dedicated gym enthusiast, or simply someone looking to train with

performance in mind — without the complexity of Olympic lifting — this program is designed for you.

Perfect for:

• Those training in standard commercial gyms with access to basic equipment

• Anyone wanting to build real-world strength, speed, stamina, and resilience

• People who want to move, look, and perform like an athlete — not a bodybuilder

This program is designed around a 4-day training split with an upper/lower alternating structure, giving you the perfect balance of intensity, recovery, and results. You’ll train Monday, Tuesday, Thursday, and Friday.

Wednesday, Saturday, and Sunday as rest or active recovery days.

Each session is built to last between 60–90 minutes and includes: A focused strength or hypertrophy segment (using %1RM or RPE)

A targeted accessory circuit to reinforce weak points and movement quality.

A short, effective conditioning finisher to build work capacity, burn fat, and boost cardiovascular fitness.

Weekly Split Breakdown:

• Monday – Upper Body A

• Tuesday – Lower Body A

• Wednesday – Rest

• Thursday – Upper Body B

• Friday – Lower Body B

• Saturday/Sunday – Rest

Refund Policy:

All purchases are non-refundable and non-exchangeable due to the digital nature of this product. If a purchase error occurs, please contact bydionofitness@gmail.com to discuss a possible resolution.