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STRENGTH COACH. GYM OWNER.

KAMBIZ . COACHING SINCE 2006

BUILD MORE STRENGTH.
MORE MUSCLE.

NO BS.

Ready-to-use training programs for intermediate and advanced lifters, and everyday guys who are done training without a real plan.

Browse Programs → Get the Free Strength Program →

Coaching since 2006. Gym owner since 2015.
I help adults over 40 build strength and stay capable through barbell training.

WHO THIS IS FOR

YOU'VE BEEN TRAINING LONG ENOUGH TO KNOW YOUR PROGRAMMING COULD BE BETTER.

Your lifts have stopped moving and you're not getting any younger.Maybe you're over 40 running a program written for a 25-year old and it's wearing you down faster than you can recover. Maybe you're a parent, a business owner, or a professional with no time to waste on programming that doesn't work. Maybe your training in a home gym with limited equipment and your progress has hit a wall.You don't need a fitness app telling you what to do. You need programming from a coach who was in the gym long before the internet decided everyone was a coach.

ONLINE GROUP COACHING

A FULL WEEK OF PROGRAMMING SENT TO YOUR EMAIL EVERY WEEK.

Three distinct tracks delivered to your inbox every week. Pick the one that matches your goal and run that for the week.Each track is designed for a 60-90 minute sessions. Commercial gym or home gym. Exercises, sets, reps, loads, and progressions all written out.Membership includes direct access me and a private community. Submit videos of your lifts for technique review, ask programming questions, and get my feedback directly.

Track 01
Powerbuilding

Heavy lifting and bodybuilding combined. Built for lifters with a 9 to 5 job, a family, and limited recovery.

Track 02
Strength

Old-school barbell training. Ideal for garage and home gym setups. Runs on a barbell, a rack, and nothing else.

Track 03
Bodybuilding

Serious physique work. Higher volume, wider exercise selection. Built for commercial gyms.

$23/Month
Join the Group →

All 3 Tracks Included. Cancel Anytime.

Kambiz takes a limited number of online 1:1 coaching clients at a time. Custom programming and video reviews.

ABOUT KAMBIZ

STRENGTH COACH. GYM OWNER. NEVER STOPPED COACHING.

Kambiz started as a personal trainer in 2006. In 2015, he opened his gym, Sooleh, and has been owner and head coach since day one. It became one of the leading gyms in the country. His clients range from teenagers to people in their 80s — athletes, business owners, parents, and everyday people who want to get stronger, fitter, and stay that wayOn any given day he might be strength training with a boxer preparing for a fight, helping someone in their 70s stay out of wheel chair, or coaching someone dealing with serious illness trying to hold on to their strength.He brought everything from the gym floor into the online space. Today his focus is helping adults in their 40s, 50s, and beyond train intelligently, gain strength, and handle the aging process through barbell training.

THE FREE PROGRAM

THE FREE 5-WEEK STRENGTH PROGRAM

A 3-day full-body cycle built for peaking in a short amount of time and testing new maxes for the squat, bench press, and deadlift. Exercises, sets, reps, and progressions. All written.

NEXT STEP

PICK YOUR LANE.
GET IT DONE.

View the programs, join the Group, or download the free strength program.

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Weekly articles on training, programming, and nutrition.

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THE PROGRAMS

PROGRAMS READY TO RUN.

Programming for intermediate to advanced lifters. Exercises, sets, reps, loads, and progressions all written out. A PDF you can get and start right away.

BROWSE PROGRAMS

THE ARCHIVE.

The Classic Texas Method Variation
The Classic Texas Method Variation

A 9-week peaking cycle built on the Texas Method framework. Three days a week. Squat, bench, press, and deadlift. Ends with a testing week for new maxes.

Barbell·3 Days/Wk·Garage·$25
→Upper/Lower Strength & Mass
Upper/Lower Strength & Mass Plan

An 11-week 4-day upper/lower split built to drive your squat, bench, and deadlift up and add size. Six weeks of accumulating volume, 5 weeks of tapering volume into rising intensity.

Barbell·3-4 Days/Wk·Garage·$25
→The Practical Hypertrophy Leg-Push-Pull
The Practical Hypertrophy Leg-Push-Pull

A flexible hypertrophy program with eight built-in schedules from 3 to 6 days a week. Legs, push, and pull. Minimal and advanced versions included.

Hypertrophy·Flexible (3–6 Days/Wk)·Commercial·$35
→5/3/1 Method for Powerbuilding
5-3-1 Method for Powerbuilding

A 4-day split built on three-week waves of 5s, 3s, and 1s. Squat, bench, deadlift, and press with full assistance for size. Repeating cycles.

Powerbuilding·3-4 Days/Wk·Garage·$35
→Garage Gym Ultimate Strength
Garage Gym Ultimate Strength

A 16-week upper/lower peaking cycle with heavy variations built in. Pin press, rack pulls, front squats, close grip rack bench. Ends with a testing week for new 1RMs.

Barbell·3-4 Days/Wk·Garage·$25
→

FAQ

FREQUENTLY ASKED QUESTIONS.

How are the programs delivered?+

After you purchase, check your email, download the PDF. Keep it on your phone, your laptop, or print it. No app. No expiration.

Can I run these programs in a garage or home gym?+

Most of them, yes. The majority are designed for basic home gym equipment, with a few exceptions that need commercial gym access. Each program lists exactly what you need on its breakdown sheet.

Will these programs work for a beginner?+

No. These programs are for intermediate to advanced lifters with a solid barbell foundation. If you're still progressing every session on a linear program, stick with that.

What is your refund policy?+

Digital products are non-refundable, so all sales are final. If you're unsure which program is the right fit, reach out to Kambiz first.

Should I buy a program or join the group coaching?+

The PDF is a complete training cycle — buy it once, run it, keep it forever. Group coaching is a monthly subscription with fresh programming every week, form checks, and ongoing support for as long as you stay.

DONE WITH THE CYCLE. NOW WHAT?

The Online Group Coaching is the ongoing side of the same coaching. New Programming every week. Delivered to your inbox. $23 a month. Cancel anytime.

Tracks3
DropEvery Week
Price$23 / Month

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Weekly articles on training, programming, and nutrition.

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STRENGTH

THE CLASSIC TEXAS METHOD VARIATION.

Nine weeks of full body Mon/Wed/Fri training to increase the squat, bench press, deadlift and overhead press based on Texas Method principles. Ending on a testing week to establish new maxes. Works with garage gym setups.

SCHEDULECYCLELEVELEQUIPMENT
3 DAYS /WEEK9 WEEKS + TEST WEEKINT- ADVRACK, BAR, BENCH
Deadlift
PDF · Instant
The ClassicTexas MethodVariation
$25One-Time · USD
  • 9-week full body strength program
  • Testing week for new maxes
  • Build strength, muscle, or to peak
  • PDF delivered by email after purchase
Get the Program →

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$25PDF · Instant
Get the Program →

PROGRAM DETAILS

THE CYCLE BREAKDOWN.

Nine weeks of programming. Here is what is inside the PDF.

GoalBuild strength and muscle on the squat, bench press, deadlift, and the press. Then test your maxes in week 10.
SplitThree full-body sessions a week each running squat, press, and the pull. Each lift gets both a volume and an intensity stimulus every week.
Main LiftsBack Squat, Bench Press, Deadlift, Overhead Press, Front Squat. Programmed in percentages of a known 1RM.
StructureNine week peaking block followed by a testing week. Then deload and run it again as another cycle of strength or use it to peak.
EquipmentPower rack, barbell, plates, utility bench. Works in any garage or home gym.
FormatPDF. Printable. Readable on phone. Delivered by email after purchase. No app. No subscription.
Price$25 USD. One time. Yours to keep and run.

WHO THIS IS FOR

READ THIS FIRST.

For
  • Intermediate to advanced lifters with a working 1RM on the main lifts
  • Anyone wanting a structured 9-week, 3-day strength block
  • Powerlifters peaking for a meet, or lifters who want a real test day
  • Garage and basement setups — rack, bar, bench
  • Lifters who want Texas Method structure without building it themselves
Not For
  • Day-one beginners — run a linear progression first
  • Anyone in a cut or caloric deficit — too demanding to recover from
  • Anyone who can't commit to 3 sessions a week for 10 weeks straight
  • People looking for a 5-minute app workout

INSIDE THE PROGRAM

WEEK 1 PREVIEW.

Week 1 of 9From the PDF
Monday
Squat · Bench · Rows
01Heavy Squat
3×2 @ 85%
02Medium Bench Press
5×5 @ 70%
03Barbell Rows
3-4×8-12
Wednesday
Squat · Press · Chins
01Front Squat
3×5 @ 70%
02Overhead Press (top set)
1×2-4 @ 85%
03Overhead Press
5×5 @ 70%
04Chins
25-50 reps
Friday
Squat · Bench · Deadlift
01Medium Squat
5×5 @ 70%
02Heavy Bench Press
3×2 @ 85%
03Deadlift (top set)
1×2 @ 85%
04Deadlift
3×5 @ 70%

All weeks included in the PDF

WORTH A LOOK

SEE WHAT ELSE IS AVAILABLE.

Upper/Lower Strength & Mass
Strength · 3-4 DayUpper/Lower Strength & Mass

An 11-week 4-day upper/lower split built to drive your squat, bench, and deadlift up and add size.

View Program$25
5-3-1 Method for Powerbuilding
Powerbuilding · 3-4 Day5-3-1 Method for Powerbuilding

A 4-day split built on three-week waves of 5s, 3s, and 1s. Strength and size from the same program.

View Program$35
Garage Gym Ultimate Strength
Barbell · 3-4 DayGarage Gym Ultimate Strength

A 16-week upper/lower peaking cycle with heavy variations. Ends with a testing week for new 1RMs.

View Program$25

EVERY WEEK, YOUR PROGRAMMING HITS YOUR INBOX. NEVER THINK ABOUT WHAT'S NEXT.

$23 /month. Strength, Powerbuilding, Bodybuilding. All THREE included.

$23Per Month
3Tracks
UnlimitedVideo Form Checks
SEE THE GROUP →

TRAINING EMAILS

Weekly articles on training, programming, and nutrition.

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STRENGTH

PRACTICAL HYPERTROPHY LEG-PUSH-PULL.

A Leg-Push-Pull split that runs 3, 4, 5, or 6 days a week. Two templates included — a 3-exercise basic and a 6-exercise advanced. No muscle group overlap, so you can train six days straight or back down to three when life gets in the way.

SCHEDULEFORMATLEVELEQUIPMENT
3, 4, 5, or 6 DAYS PER WEEKLEG/ PUSH/PULLINT- ADVCOMMERCIAL GYM OR FULL HOME
Bodybuilder
PDF · Instant
The PracticalHypertrophyLeg-Push-Pull
$35One-Time · USD
  • Eight training schedules across 3, 4, 5, or 6 days
  • Minimal and advanced templates for every workout
  • Ideal for lifters with changing schedules and irregular hours
  • Delivered as a PDF by email after purchase
Get the Program →

Secure Checkout · Stripe

$35PDF · Instant
Get the Program →

PROGRAM DETAILS

THE CYCLE BREAKDOWN.

Here is what is inside the PDF.

GoalHypertrophy work for chest, back, shoulders, arms, and legs. Built to handle a missed session without throwing the week off — and to absorb extra sessions when you have the time.
SplitLegs hits quads, hamstrings, calves, and abs. Push hits chest, front and side delts, and triceps. Pull hits lats, upper back, rear delts, traps, biceps, and forearms. With almost no overlap between days, the split runs anywhere from 3 to 6 times a week.
ScheduleEight pre-built schedules — 3, 4, 5, or 6 days a week, all laid out. Run the same one every week, or switch as your schedule shifts.
WorkoutsTwo versions written out: Minimal (3 exercises) and Advanced (up to 6). Run either, or mix between them. Push days don't have to look like leg days.
StructureSix weeks of accumulating volume, then five weeks of tapering volume as intensity climbs.
Sets / RepsThree hard sets per exercise. Compounds 4–8 reps, isolation and machines 8–12, optional 12–20 on select movements. The PDF covers sets across, descending sets, top set with back-offs, and one-all-out.
FormatPDF — printable, mobile-friendly, delivered by email after purchase. No app. No subscription.
Price$35 USD. One-time payment. Yours to keep and rerun anytime.

WHO THIS IS FOR

READ THIS FIRST.

For
  • Intermediate and advanced lifters with a different schedule every week
  • Lifters who want their hypertrophy work programmed, not guessed at
  • Trainees with access to a commercial gym or a fully equipped home gym
  • Anyone who wants to train 3, 4, 5, or 6 days without rebuilding the program
Not For
  • Day-one beginners — run a linear progression first
  • Lifters who want to train in the 1–5 rep range
  • Anyone who can't commit to at least 3 sessions a week
  • People who want one workout they can run forever on autopilot

INSIDE THE PROGRAM

WEEK 1 PREVIEW.

Week 01 · 4-Day AdvancedFrom the PDF
Day 01
Legs A
Quads · Hams · Calves · Abs
01Back Squat
3×5-8
02Romanian Deadlift
3×5-8
03Leg Extensions
3×8-12
04Lying Leg Curls
3×8-12
05Standing Calf Raise
3×8-12
06Decline Sit Ups
3×10-15
Day 02
Push A
Chest · Delts · Triceps
01Incline Bench Press
3×5-8
02Flat DB Bench Press
3×5-8
03Cable Chest Fly
3×8-10
04Seated Machine Press
3×5-8
05DB Side Delt Raise
3×12-20
06Lying Tricep Extensions
3×8-12
Day 03
Pull A
Back · Rear Delts · Biceps
01Wide Grip Pull Ups
3×8-12
02Close Grip Pulldowns
3×8-12
03Barbell Rows
3×8-12
04Chest Support T-Bar Rows
3×8-12
05Barbell Curls
3×8-12
06Dumbbell Shrugs
3×8-12
Day 04
Legs B
Hams · Quads · Calves · Abs
01Seated Leg Curls
3×8-12
02Leg Extensions
3×8-12
03Leg Press
3×8-12
0445° Back Extension
3×10-12
05Seated Calf Raise
3×8-12
06Lying Leg Raises
3×15-20

Eight ready-to-run templates

WORTH A LOOK

SEE WHAT ELSE IS AVAILABLE.

Upper/Lower Strength & Mass
Strength · 3-4 DayUpper/Lower Strength & Mass

An 11-week 4-day upper/lower split built to drive your squat, bench, and deadlift up and add size.

View Program$25
5-3-1 Method for Powerbuilding
Powerbuilding · 3-4 Day5-3-1 Method for Powerbuilding

A 4-day split built on three-week waves of 5s, 3s, and 1s. Strength and size from the same program.

View Program$35
Garage Gym Ultimate Strength
Barbell · 3-4 DayGarage Gym Ultimate Strength

A 16-week upper/lower peaking cycle with heavy variations. Ends with a testing week for new 1RMs.

View Program$25

EVERY WEEK, YOUR PROGRAMMING HITS YOUR INBOX. NEVER THINK ABOUT WHAT'S NEXT.

$23 /month. Strength, Powerbuilding, Bodybuilding. All THREE included.

$23Per Month
3Tracks
UnlimitedVideo Form Checks
SEE THE GROUP →

TRAINING EMAILS

Weekly articles on training, programming, and nutrition.

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STRENGTH

UPPER/LOWER STRENGTH & MASS PLAN.

An 11-week, 4-day upper/lower split designed to push your squat, bench, and deadlift while adding size. Six weeks of accumulating volume, followed by five weeks tapering volume as intensity climbs.

SCHEDULECYCLELEVELEQUIPMENT
4 DAYS
(3-DAY OPTION)		11 WEEKS TO A PEAKINT- ADVGARAGE OR FULL GYM
Upper/Lower Strength & Mass
PDF · Instant
$25One-Time · USD
  • 11-week 4-day upper/lower split
  • Build size and strength together
  • Testing week to hit new maxes
  • PDF delivered by email after purchase
Get the Program →

Secure Checkout · Stripe

$25PDF · Instant
Get the Program →

PROGRAM DETAILS

THE CYCLE BREAKDOWN.

Eleven weeks of programming. Here is what is inside the PDF.

GoalAdd visible muscle and build strength across the squat, bench, and deadlift. Week 11 is a test day.
SplitTwo upper-body and two lower-body sessions per week, run Mon/Tue/Thu/Fri (or adjust to fit your schedule). Includes a 3-day rollover for lifters who need an extra recovery day or have scheduling conflicts.
Main LiftsBack Squat, Bench Press, Deadlift — programmed as percentages of a known 1RM. Every set, rep, and percentage laid out for you.
AssistanceStrict Overhead Press, Barbell Rows, Pull-Ups, Dips, Tricep Extensions, and Back Extensions.
StructureSix weeks of accumulating volume, then five weeks of tapering volume as intensity climbs.
EquipmentPower rack, barbell, plates, utility bench, chin-up bar. EZ curl bar and dumbbells help but aren't required. Runs in any garage or home gym.
FormatPDF — printable, mobile-friendly, delivered by email after purchase. No app. No subscription.
Price$25 USD. One-time payment. Yours to keep and rerun anytime.

WHO THIS IS FOR

READ THIS FIRST.

For
  • Intermediate to advanced lifters with a working 1RM on the main lifts
  • Anyone wanting a structured 11-week strength block, 3–4 days a week
  • Lifters who want strength and size from the same program
  • Garage and basement gym lifters who want a proven plan
  • Anyone who wants peak-style structure without paying for a coach
Not For
  • Day-one beginners — run a linear progression first
  • Lifters without a known 1RM (or heavy 2–5 rep max) on the main lifts
  • Anyone who can't commit to 3–4 sessions a week for 11 weeks straight
  • People looking for a 5-minute app workout

INSIDE THE PROGRAM

WEEK 1 PREVIEW.

Week 1 of 11From the PDF
Monday
Upper A
01Bench Press
6×3 @ 70%
02Push Ups or Dips
50-100 reps
03Tricep Extension
2-3×15-20
Tuesday
Lower A
01Back Squat
6×3 @ 70%
02Chins or Pull Ups
25-50 reps
03Back Extensions
2-3×15-20
Thursday
Upper B
01Bench Press
6×2 @ 70%
02Strict OHP
3×10-12
03Tricep Extensions
2-3×15-20
Friday
Lower B
01Back Squat
6×2 @ 70%
02Deadlifts
3×3 @ 70%
03Light Barbell Rows
3×10-12

All 11 weeks included in the PDF

WORTH A LOOK

SEE WHAT ELSE IS AVAILABLE.

The Classic Texas Method Variation
Barbell · 3 DayThe Classic Texas Method Variation

9 weeks of full-body training built on Texas Method principles. Ends with a testing week for new maxes.

View Program$25
The Practical Hypertrophy Leg-Push-Pull
Hypertrophy · 3-6 DayThe Practical Hypertrophy Leg-Push-Pull

Flexible hypertrophy program with eight schedules. Runs 3 to 6 days a week for lifters with changing schedules.

View Program$35
Garage Gym Ultimate Strength
Barbell · 3-4 DayGarage Gym Ultimate Strength

A 16-week upper/lower peaking cycle with heavy variations. Ends with a testing week for new 1RMs.

View Program$25

DONE WITH THE CYCLE. NOW WHAT?

The Online Group Coaching is the ongoing side of the same coaching. New Programming every week. Delivered to your inbox. $23 a month. Cancel anytime.

Tracks3
DropEvery Week
Price$23 / Month

TRAINING EMAILS

Weekly articles on training, programming, and nutrition.

Get your free 5-week strength program
ProgramsGroup Coaching1:1 CoachingAboutGet the Free Strength Program

POWERBUILDING

THE 5-3-1 METHOD FOR POWER-BUILDING

Push your main lifts up while building your physique in the same block. Squat, press, bench, and deadlift run on a 3-week 5/3/1 wave, supported by a full assistance template for chest, back, arms, and legs.

SCHEDULECYCLELEVELEQUIPMENT
4 DAYS
(3-DAY OPTION)		5-3-1 WAVEINT- ADVGARAGE OR FULL GYM
The 5-3-1 Method for Powerbuilding
PDF · Instant
$35One-Time · USD
  • 4 days (3-day option included)
  • Squat, bench, press, deadlift on a 5/3/1 wave
  • Full assistance for chest, back, arms, and legs
  • Garage gym or full commercial gym
  • PDF delivered by email after purchase
Get the Program →

Secure Checkout · Stripe

$35PDF · Instant
Get the Program →

PROGRAM DETAILS

THE CYCLE BREAKDOWN.

Here is what is inside the PDF.

GoalBuild strength on the four main lifts while adding visible muscle to your chest, back, arms, and legs.
SplitA 4-day split organized around the main lifts. Day 1 Deadlift. Day 2 Bench. Day 3 Squat. Day 4 Overhead Press.
Main LiftsProgrammed on 3-week waves of 1x5, 1x3, 1x1. Add 2–10 lb each cycle. Every main lift is followed by back-off sets for volume.
VariantsStiff Leg Deadlift, Close Grip Bench Press, High Bar Close Stance Squat.
AssistanceBarbell Rows, Pull-Ups/Chin-Ups, Dips/Push-Ups, Lying Tricep Extensions, Barbell Curls, Abs, and posterior chain work.
LengthRepeating 3-week cycles. Run 4 cycles total.
EquipmentPower rack, barbell, plates, utility bench, chin-up bar. EZ curl bar and dumbbells help but aren't required. Runs in any garage or home gym.
FormatPDF — printable, mobile-friendly, delivered by email after purchase. No app. No subscription.
Price$35 USD. One-time payment. Yours to keep and rerun anytime.

WHO THIS IS FOR

READ THIS FIRST.

For
  • Lifters who want strength on the main lifts and size everywhere else, in the same block
  • Anyone training 3–4 days a week who needs assistance work that actually moves the needle
  • Home gym and garage lifters who want a tested plan, not a guess
  • Lifters who'd rather train than spend weekends writing programs
Not For
  • Brand-new lifters — start with linear progression
  • Anyone without a tested 1RM (or recent 2–5 rep max) on the main lifts
  • Bodybuilders who skip the barbell
  • Anyone who can't reliably train 3–4 times a week
  • People hunting for a quick app-based routine

INSIDE THE PROGRAM

WEEK 1 PREVIEW.

Week 01From the PDF
Monday
Deadlift Day
01Light Paused Squat
4×2 @ 70%
02Deadlift
Top set of 5
03Speed Deadlift
4×3 @ 70%
04Stiff Leg Deadlift
1×8-10
05Barbell Row
1×8-10, 1×12-15
Wednesday
Bench Day
01Bench Press
Top set of 5
02Speed Bench
6×3 @ 70%
03Weighted Dips
3×5-8
04Chin Ups
6× max reps
05Push Ups
3×20+
Friday
Squat Day
01Back Squat
Top set of 5
02Speed Squat
4×3 @ 70%
03Close Stance Pause Squat
1×8-10
04Posterior Chain
3×15-20
05Abs
3×15-20
Saturday
Press Day
01Overhead Press
Top set of 5
02Speed Press
6×3 @ 70%
03Pull Ups
3× max reps
04Lying Tricep Ext.
3×10-15
05Barbell Curls
3×8-12

All weeks included in the PDF

WORTH A LOOK

SEE WHAT ELSE IS AVAILABLE.

Upper/Lower Strength & Mass
Strength · 3-4 DayUpper/Lower Strength & Mass

An 11-week 4-day upper/lower split built to drive your squat, bench, and deadlift up and add size.

View Program$25
The Classic Texas Method Variation
Barbell · 3 DayThe Classic Texas Method Variation

9 weeks of full-body training built on Texas Method principles. Ends with a testing week for new maxes.

View Program$25
The Practical Hypertrophy Leg-Push-Pull
Hypertrophy · 3-6 DayThe Practical Hypertrophy Leg-Push-Pull

Flexible hypertrophy program with eight schedules. Runs 3 to 6 days a week for lifters with changing schedules.

View Program$35

DONE WITH THE CYCLE. NOW WHAT?

The Online Group Coaching is the ongoing side of the same coaching. New Programming every week. Delivered to your inbox. $23 a month. Cancel anytime.

Tracks3
DropEvery Week
Price$23 / Month

TRAINING EMAILS

Weekly articles on training, programming, and nutrition.

Get your free 5-week strength program
ProgramsGroup Coaching1:1 CoachingAboutGet the Free Strength Program

STRENGTH

GARAGE GYM ULTIMATE STRENGTH.

A 16-week 4-day program built to drive your squat, bench, press, and deadlift up. Four-week waves of 5-4-3-2 reps and rising intensity. Ends with a testing week for new maxes.

SCHEDULECYCLELEVELEQUIPMENT
4 DAYS
(3-DAY OPTION)		16 WEEKS TO A PEAKINT- ADVGARAGE GYM
Garage Gym Ultimate Strength
PDF · Instant
$25One-Time · USD
  • 16-week periodized strength cycle + testing week
  • 4-day upper/lower split (3-day rollover included)
  • Squat, bench, press, deadlift with heavy variations
  • Rack, barbell, plates, bench — garage gym ready
  • PDF delivered by email after purchase
Get the Program →

Secure Checkout · Stripe

$25PDF · Instant
Get the Program →

PROGRAM DETAILS

THE CYCLE BREAKDOWN.

Here is what is inside the PDF.

GoalPush your squat, bench, overhead press, and deadlift up over 16 weeks. The cycle wraps with a testing week to set new 1RMs.
SplitTwo upper days and two lower days a week, run Mon/Tue/Thu/Fri. Includes a 3-day rollover for lifters who need an extra recovery day.
Main LiftsBack Squat, Bench Press, Standing Overhead Press, Deadlift — programmed as percentages of your known 1RM. Waves of 5s, 4s, 3s, and 2s spread across four 4-week blocks, each wave resetting slightly higher than the last.
VariantsHeavy singles built in. Pin Press, Rack Pulls, Front Squats, and Close Grip Rack Bench all work up to heavy singles or 1RMs inside the training weeks — so you're practicing heavy lifting the whole cycle, not just at the end.
AssistanceBarbell Rows, Chin-Ups, Dips, Lying Tricep Extensions.
Length16 weeks total — four 4-week blocks.
EquipmentPower rack, barbell, plates, utility bench, chin-up bar. EZ curl bar helps but isn't required. Runs in any garage or home gym.
FormatPDF — printable, mobile-friendly, delivered by email after purchase. No app. No subscription.
Price$25 USD. One-time payment. Yours to keep and rerun anytime.

WHO THIS IS FOR

READ THIS FIRST.

For
  • Intermediate to advanced lifters who want to peak their squat, bench, press, and deadlift.
  • Lifters who respond well to percentage-based programming with clear weekly targets.
  • Anyone with a garage gym setup: rack, barbell, plates, and a bench.
  • Lifters who can commit to 4 days a week, or 3 with a rollover schedule.
  • Anyone who wants to test for new maxes at the end of a structured cycle.
Not For
  • Beginners. Run a linear progression first.
  • Lifters looking for hypertrophy or bodybuilding-style training. This is a strength program.
  • Anyone who can't commit to at least 3 sessions a week.
  • People looking for a quick 6-week plan. This runs 16 weeks plus a testing week.
  • Lifters who don't know their 1RM. You need known maxes to run this program.

INSIDE THE PROGRAM

WEEK 1 PREVIEW.

Week 01 of 16From the PDF
Monday
Upper A
01Bench Press
5×5 @ 70%
02Pin Press
1RM + 3×3
03Dips
25-50 reps
Tuesday
Lower A
01Back Squat
5×5 @ 70%
02Rack Pull
1RM + 1×5
03Chins
25-50 reps
Thursday
Upper B
01OH Press
5×5 @ 70%
02CG Bench
3×8-12 @ 55%
03Tricep Ext.
3×8-12
Friday
Lower B
01Light Squat
3×5 @ 60%
02Deadlifts
3×5 @ 70%
03Barbell Rows
3-4×8-12

All 16 weeks + testing week included in the PDF

WORTH A LOOK

SEE WHAT ELSE IS AVAILABLE.

The Classic Texas Method Variation
Barbell · 3 DayThe Classic Texas Method Variation

9 weeks of full-body training built on Texas Method principles. Ends with a testing week for new maxes.

View Program$25
Upper/Lower Strength & Mass
Strength · 3-4 DayUpper/Lower Strength & Mass

An 11-week 4-day upper/lower split built to drive your squat, bench, and deadlift up and add size.

View Program$25
5-3-1 Method for Powerbuilding
Powerbuilding · 3-4 Day5-3-1 Method for Powerbuilding

A 4-day split built on three-week waves of 5s, 3s, and 1s. Strength and size from the same program.

View Program$35

DONE WITH THE CYCLE. NOW WHAT?

The Online Group Coaching is the ongoing side of the same coaching. New Programming every week. Delivered to your inbox. $23 a month. Cancel anytime.

Tracks3
DropEvery Week
Price$23 / Month

TRAINING EMAILS

Weekly articles on training, programming, and nutrition.

Get your free 5-week strength program
ProgramsGroup Coaching1:1 CoachingAboutGet the Free Strength Program

GROUP COACHING. WEEKLY PROGRAMMING DELIVERED.

PROGRAMMING YOU DON'T HAVE TO WORRY ABOUT.

Three tracks delivered to your inbox every week. The Group Coaching is where the coaching continues.

Drops
Every Week
By Email
Tracks
Three
All Included
Form Checks
Unlimited
Video Review
Join the Group
$23/ Month

Cancel any time. No contract. Your rate stays the same as long as you're in.

Join the Group →
All three tracks
Weekly drop
Private community
Unlimited video form checks

01

WHAT THIS IS

No more guessing what to train. The group drops three new tracks each week. Powerbuilding. Strength. Bodybuilding. Pick whichever fits your goal that week and follow it. Every detail is written out for you — what to lift, how many sets, what reps, and how to progress week to week.

02. THREE TRACKS

PICK A TRACK. SWITCH WHENEVER YOU WANT.

01Powerbuilding

Heavy lifting and bodybuilding combined. Built for lifters with a 9 to 5 job, a family, and limited recovery.

For:lifters chasing strength & physique
Days:4 a week, 60–90 min
Equipment:rack, barbell, a few specialty bars
02Strength

Old-school barbell training. Ideal for garage and home gym setups. Runs on a barbell, a rack, and nothing else.

For:max gains, minimal equipment
Days:3–4 a week
Equipment:rack, barbell, plates, bench
03Bodybuilding

Serious physique work. Higher volume, wider exercise selection. Built for commercial gyms.

For:the look-like-you-train project
Days:4–5 a week
Equipment:commercial gym, full DB rack, machines

03. THE WEEKLY DROP

NEW PROGRAMMING EVERY WEEK BY EMAIL.

The programming is written ahead of time. You get the full document every week. Everything is in it — exercises, sets, reps, percentages. Train the week. The next one arrives automatically.The way a coach used to do it: a written sheet handed to you every week, on time. No login. No app to download.

04. WHAT YOU GET

ONE MEMBERSHIP GETS YOU EVERYTHING.

A
Full Access
To All Tracks

Powerbuilding, Strength, Bodybuilding. Delivered every week. Run whichever fits. Switch when a block ends. All three included.

B
New Drop
Every Week

Fresh programming every week. Sets, reps, exercise selection, percentages, progressions, and coaching notes so you execute every rep with intent.

C
Coaching &
Community

Video form checks. Training questions. Programming discussions. Direct access to Kambiz and members who actually lift.

05. WHO THIS IS FOR

THE RIGHT FIT FOR THIS GROUP.

For
  • Intermediate to advanced lifters
  • Anyone who's done writing their own programs week after week
  • Strong lifters who want their body to show it
  • Lifters training with minimal equipment — rack, barbell, and plates in their garage
  • 35 to 55 with work, family, and 3 to 5 hours a week to lift
Not For
  • New lifters — finish a linear progression first, then come back
  • Anyone wanting fully customized programming — check the 1:1 coaching page instead
  • Anyone unable to commit to at least 3 sessions a week
  • Anyone shopping for a quick 12-week body transformation

TWENTY YEARS OF COACHING. NOT INFLUENCER GIMMICKS.

I've coached lifters since 2006. Owned my gym, Sooleh, since 2015. The clients who walk into my gym train on this programming. The group gets the exact same thing. Delivered every week.

06 · Join

One membership
gets you
full access.

The group is where the coaching continues. $23 a month. Your rate never changes.

$23USD / Month
  • Three tracks · Powerbuilding, Strength, Bodybuilding
  • Fresh programming every week
  • Private group for members
  • Technique coaching and Q&As
  • Cancel any time
Join the Group →

Sent to your email.

07. FAQ

WHAT PEOPLE USUALLY ASK BEFORE JOINING.

How is the group coaching different from the PDF programs?+

A PDF is a complete plan, prewritten and ready to run from day one — pay once, train through it, you're done. The group works differently. Every week, a new training week is delivered, and you stay under coached programming for as long as your membership is active.

How is the group coaching different from 1:1 coaching?+

With 1:1, an entire program is written around one lifter for a set length of time, and the cost runs between $800 and $2,000. The group uses the same underlying system, but the programming goes out to every member each week — for $23 monthly. Most lifters don't need anything more than the group. 1:1 makes sense when a goal or situation calls for a plan built from scratch around one person.

Can I change tracks?+

Yes — run Powerbuilding through a block, wrap it up, then move into Strength or Bodybuilding if you want. Every track is included. Most members pick one and only switch when their training goals change.

How do I get the programming?+

Each week's training arrives in your inbox. The private community handles form checks, training questions, and program discussion. Nothing else. No app to download, no portal to log into.

I'm in my 40s / 50s. Will this work for me?+

It will. Lifters over 50 tend to do best on the Strength track, and Powerbuilding is the most-run track among masters lifters in the group.

Can I run it at my home gym?+

Yes — Strength and Powerbuilding were designed with home and garage setups in mind. Bodybuilding is the one exception; it needs commercial gym equipment.

Can I cancel?+

Yes, in one click. If the group isn't working for you, end it whenever. No friction, no questions.

NOT QUITE THIS

OTHER WAYS TO TRAIN WITH ME.

$25–$35 · One-Time PDFs
Browse Programs→
$800–$2,000 · 1:1, Custom
1:1 Coaching→

TRAINING EMAILS

Weekly articles on training, programming, and nutrition.

Get your free 5-week strength program
ProgramsGroup Coaching1:1 CoachingAboutGet the Free Strength Program

CUSTOM PROGRAM DESIGN & 1:1 COACHING

I WRITE YOUR PROGRAM.
I COACH YOU THROUGH IT.

For lifters who need a program designed around their specific situation. Goals, equipment, schedule, and injuries all accounted for.

Format
Email + Video
Programming
Weekly
Personalized
Plans
3 / 6 / 12
Months
Buy Direct

Pick a plan
and start.

Pay. Complete the questionnaire. First week of programming in your inbox within a week. Usually 2–3 days.

See the Plans
From$800 · 3 Months

01

WHAT THIS IS

This is where I write your program week by week. No templates. No generic plans. Your training, built for you, for the length of your plan.

Three plans. 3, 6, or 12 months. Every plan gets the same coaching. The longer you commit, the less you pay.

02. PICK A PLAN

THREE PLANS. ONE STANDARD.

Short Term
3 Months
$800One-Time
  • 12 weeks of custom programming, delivered weekly
  • In-depth intake questionnaire
  • Weekly form-check videos with technique notes
  • Conditioning and nutrition templates where it helps
  • Unlimited email access throughout
Buy 3 Months
Mid Term
6 Months
$1,400One-Time
  • 24 weeks of programming, delivered weekly
  • Long-range planning across multiple blocks
  • Weekly form-check videos with technique notes
  • Conditioning and nutrition templates where it helps
  • Unlimited email access throughout
  • $200 less than two 3-month plans
Buy 6 Months
Long Term
12 Months
$2,000One-Time
  • A full year of programming, delivered weekly
  • Full periodization — peaks, deloads, off-seasons
  • Weekly form-check videos with technique notes
  • Conditioning and nutrition templates where it helps
  • Unlimited email access throughout
  • $1,200 less than four 3-month plans
Buy 12 Months

03. WHAT'S INCLUDED

A PROGRAM WRITTEN JUST FOR YOU.

A
Weekly
Programming

A complete training week — exercises, sets, reps, and coaching notes — built around your goals, your schedule, and the equipment you actually have. Tuned week to week based on how you're responding.

B
Video
Form Checks

Film your lifts, send them in, and get cues and technique corrections back alongside your next week of programming.

C
Full Intake
Questionnaire

A detailed questionnaire upfront covers your training history, age, goals, weekly schedule, available equipment, injuries, and any limitations — so nothing is left to guesswork.

D
Conditioning
Templates

Conditioning gets added when it serves the goal and skipped when it doesn't. Nothing tacked on just to look comprehensive.

E
Nutrition
Guidance

Every plan comes with a basic nutrition template designed to support the training.

F
Unlimited
Email

Open inbox for the entire length of your plan. Trip throws your schedule off? Tweaked your back mid-week? Send an email — you'll hear back.

04. HOW IT WORKS

FOUR STEPS. NO APP. NO LOGIN.

01
Pick Your Plan

Select the length you want and complete the payment. No discovery call, no waiting list. Your intake questionnaire shows up in your inbox right after.

02
Complete the
Questionnaire

You'll cover your training background, goals, weekly schedule, what you have to train with, any injuries, and your limitations. The more detail you provide, the more dialed-in the programming gets.

03
I Write Your
Program

Your first week typically arrives within two to three days, and never longer than a week. After that, a new week of training comes every week.

04
You Run It

Train through the week and film your lifts as you go. Each week, I review the footage, check in with you, and write the next week's plan around what I'm seeing. Email stays open the entire time.

YOU GET ME. NO TEAM. NO MIDDLEMAN.

Coaching since 2006. Owned my gym since 2015. I've trained hundreds of lifters with different goals and different backgrounds. Most people who come to me are looking to build muscle, get stronger, lose fat, or improve their overall health.The philosophy is simple. Smart, realistic programming that works. No fads. No gimmicks. We apply stress, you recover, your body adapts. I observe how you respond and adjust the program every week based on your situation.As always, simple and effective programming that's easy to understand and easy to implement. At any age and any fitness level.

05. FAQ

WHAT PEOPLE USUALLY ASK BEFORE BUYING?

What's the difference between the three plans?+

Length is the difference. The 3-month plan covers 12 weeks of programming, the 6-month covers 24, and the 12-month gives you a complete training year with peaks, deloads, and off-seasons built in. Coaching itself stays consistent across all three — the longer the commitment, the better the monthly rate.

How is the 1:1 coaching different from the PDF programs?+

A PDF is a finished program designed for the average lifter in its category. 1:1 is a single plan written for one person specifically, taking their situation, goals, and available equipment into account.

How is the 1:1 coaching different from the group coaching?+

With the group, every member gets the same weekly programming across three tracks — Powerbuilding, Strength, Bodybuilding. With 1:1, an entire program is built around one lifter alone. Most lifters do fine in the group; 1:1 is the right call when someone's situation genuinely needs a plan built from the ground up around them.

I have an injury. Can I still buy?+

Yes. Coach, not a doctor — but writing programs around injuries has been part of the work for two decades. Shoulders, hips, lower backs, post-surgery rebuilds — it all goes in the intake, and the plan is shaped around it.

Home gym only. Will it work?+

Yes. A rack, barbell, plates, a bench, and a handful of dumbbells gives more than enough to build a full program around. The intake asks what you have access to, and the programming gets written to match.

Can I get a refund?+

Before the first week of programming has been written, a full refund is no problem. After programming is underway, refund requests are handled case by case — just email me.

NOT QUITE THIS

OTHER WAYS TO TRAIN WITH ME.

$23 / Month · Weekly Programming
Join The Group Coaching→
$25–$35 · One-Time PDFs
Browse Programs→

TRAINING EMAILS

Weekly articles on training, programming, and nutrition.

Get your free 5-week strength program
ProgramsGroup Coaching1:1 CoachingAboutGet the Free Strength Program

KAMBIZ. COACHING SINCE 2006.

TWO DECADES ON THE GYM FLOOR.

Coach. Gym Owner.

SQUAT457
BENCH285
PRESS207
DEADLIFT485
BODYWEIGHT175
YEAR2021
ALL WEIGHTS IN POUNDSDRUG-FREE · RAW

01

ABOUT ME

I'm Kambiz. Started coaching since 2006. Owned my gym since 2015. The programs on this site have been tested on the gym floor with real clients. No fads. No nonsense. Just programming that works.

MY GYM, SOOLEH.

I opened Sooleh in 2015, which gave me the opportunity to work with thousands of individuals from all backgrounds, athletes, business owners, and everyday people who want to get stronger, fitter, and improve their lives.I've brought my experiences as a gym owner and coach into the online space. Unlike many online coaches, the methods I use have been tested on the gym floor with real clients.Today, my focus has shifted toward helping adults in their 40s, 50s, and beyond, and train intelligently, gain strength, and handle the aging process through barbell training.

03. WHAT'S NEXT

THE PROGRAMS ARE WHERE THE WORK GETS DONE.

Pick a program, run it, get stronger. Want fresh programming delivered to your email every week? That's the group coaching.

PDFs
Browse the Programs→
$27 / Month
Join The Group Coaching→
Free
Get the Free Strength Program→
1:1 Coaching
Work With Me Directly→

TRAINING EMAILS

Weekly articles on training, programming, and nutrition.

Thank you!Your 5-Week Peaking Program has been sent to your email. If you don't see it in 2 minutes, check your spam folder.

You're in.

Get your free 5-week strength program
ProgramsGroup Coaching1:1 CoachingAboutGet the Free Strength Program

THE FREE PROGRAM

THE FREE 5-WEEK STRENGTH PROGRAM.

A 3-day full-body cycle built for peaking in a short amount of time and testing new maxes for the squat, bench press, and deadlift. Exercises, sets, reps, and progressions. All written.

TRAINING EMAILS

Weekly articles on training, programming, and nutrition.