Tier 1 | 12 Weeks | Self Guided

Build a strength program that fits your life, with structure, rules, and guidance that actually works.

This is not a random workout generator.

It is a coach built strength system that lets you choose your own exercises while following clear rules around volume, reps, balance, and progression, so the program you design actually makes sense and moves your numbers up.

You choose the lifts.
The system controls the structure.

What This Is

The Tier 1 Build Your Own Strength system gives you the framework a coach would use to build strength properly, without locking you into a one size fits all plan.

You choose strength exercises that suit:

• Your body

• Your equipment

• Your preferences

The system shows you:

• How to structure strength sessions

• How much work to do each week

• How to keep training balanced

• How to progress clearly across 12 weeks

Flexible. Structured. Built for getting stronger.

If you want a fully written strength plan, explore the Foundation Programs.
If you want strength training written specifically for you, see the 12 Week Custom Personalised Training Program.

What You Get

• A 12 week Build Your Own Strength training template

• Strength focused exercise options covering:

  • All major movement patterns

  • Compound and accessory lifts

• Clear guidelines for:

  • Rep ranges

  • Weekly volume

  • Load progression

• Support for training 2, 3, or 4 days per week

• Simple rules to keep:

  • Weekly balance

  • Recovery

  • Progression aligned

• Built in progression steps so you know when to increase load or reps

Everything is coach designed to provide structure without guesswork.

Training Split Options

This Tier 1 strength system supports the following weekly layouts.

2 Days Per Week

• Full body or simple upper/lower structures

• Ideal for maintaining consistency with limited time

3 Days Per Week

• Full body or clearly defined movement based splits

• Balanced strength exposure across the week

4 Days Per Week

• Upper/lower or similar straightforward strength focused splits

• Higher weekly loading with recovery managed

Each option includes rules so weekly volume, recovery, and progression stay on track.

Tier 1 is intentionally limited to simple, proven split structures to keep strength progress clear and sustainable.

How It Works

1. Choose your weekly training split

2. Select strength exercises from the movement lists

3. Follow the set, rep, and volume rules for each lift

4. Track your progress week to week

5. Apply the progression rules to increase load or reps across the 12 weeks

You design the program.
The system keeps it smart and strength focused.

Who This Is For

This system works best for people who:

• Have some gym experience

• Want to focus on getting stronger with a structured approach

• Are frustrated with generic strength programs

• Need flexibility around schedule or equipment

• Want to understand why their program works

Who This Is Not For

This system is not designed for:

• Complete beginners with no gym experience

• Anyone wanting a fully done for you program

• People who do not want to make training decisions

If you want every decision handled for you, see the Support Spectrum.

Why This Works

Most people struggle to gain strength not because they lack effort, but because their programming lacks structure.

Common problems:

• Too much junk volume

• Poor movement balance

• No clear week to week progression

• No flexibility for real life

This system fixes that.

You get freedom without chaos, with strength as the primary focus.

Progressing Beyond Tier 1

Tier 1 Strength is designed to keep training:

• Structured

• Effective

• Manageable

If you want:

• Higher weekly training frequency

• More advanced split structures

• Personalised feedback and programming oversight

That progression happens inside Tier 2 Train Yourself or Coaching, as outlined in the Support Spectrum.

Important Notes

• This product does not include personalised coaching

• You are responsible for:

  • Exercise selection

  • Load management

  • Recovery decisions

• Always train within your capabilities and limitations

Where to Go Next

To explore other MHR Online pathways:

→ View all Foundation Programs for fully written strength plans
→ Explore Build Your Own Training Programs to pair strength with hypertrophy or conditioning
→ Learn how MHR Training Systems work for education and methodology
→ See the Support Spectrum to compare self guided and supported options

Build your strength program.
Follow the structure.
Earn the results.