Quality Control

Quality Control: A 12-Week Strength Program Built on Precision

Welcome to Quality Control, a 12-week training program built around one principle: quality over quantity. Designed for lifters who are ready to train with intent, this program strips away the fluff and focuses on mastering the fundamentals through controlled intensity, smart progressions, and high-value accessories.

Schedule

• 3 Days/Week: Monday, Wednesday, Friday
• Structure: 3 progressive 4-week phases (Weeks 1–4, 5–8, 9–12)

Program Design

At the heart of each training day is one of your main compound lifts — Squat, Bench Press, Deadlift, or Romanian Deadlift (RDL) — but with a twist: you only get two working sets after your warm-ups.

These aren’t just any two sets. These are your opportunities to dial in your technique, apply focus, and move serious weight with purpose. No fluff, no junk volume — just laser-focused execution.

Each session complements your main lift with high-volume accessory work to reinforce strength, correct imbalances, and support hypertrophy — driving gains in both performance and physique.

Program Philosophy: Quality Over Quantity

Less can be more — if it's done right.

This program forces you to make every rep count. With only two main sets, your intensity, weight selection, and focus must be sharp. There's no room for wasted effort, which means every movement must serve a purpose.

Rest Guidelines

• Main Lifts (Squat, Bench, Deadlift, RDL, Bulgarians):
• Rest 2.5–4 minutes between your working sets for full recovery and maximum output.
• Heavy Accessories (e.g. Rows, DB Presses):
• Rest 90–120 seconds between sets.
• Lighter/Isolation Accessories (e.g. Biceps, Triceps, Abs):
• Rest 30–60 seconds to keep the pump and pace high.

✅ Who It's For

• Intermediate to advanced lifters looking to get stronger with a smarter approach
• Athletes tired of junk volume and burnout
• Anyone who wants a simple, focused, effective strength routine with room to grow

Dial in your form. Load the bar with purpose. Make every set count.

This is Quality Control.