STRENGTH
Sample Client Roadmap

What your plan actually looks like.

A real example of how a Fuerza roadmap unfolds over the first 12 weeks, and beyond.

Note
This is a sample built to illustrate the Fuerza process. Every client roadmap is unique to that client's intake, history, and goals. David is a composite, based on the kind of client I work with most.
The Client
David
42, father, former powerlifter
  • Age42
  • RoleSoftware engineer
  • FamilyTwo kids under 10
  • History15 yrs lifting
  • Last sportPowerlifting
  • CurrentPickup basketball
  • IssuesLower back, right shoulder
  • Availability3–4 days / week
  • FormatRemote Coaching
The Starting Line

He came in tired of grinding.

David spent most of his 20s and 30s training like a powerlifter. He got genuinely strong. He also spent more time nursing tweaks than training by the end. When he turned 40, he stopped competing. He tried a few online programs. They either bored him, beat him up, or ignored his injuries completely.

By the time he filled out the Fuerza intake, he wasn't chasing a PR. He wanted to feel athletic again. He wanted to play basketball with the same guys he'd played with for a decade without limping home after. He wanted to lift heavy enough to feel it, without wrecking his back or shoulder.

His schedule was real. Two kids, a demanding job, 3 to 4 training days a week max. He needed a plan that would work with his life, not fight it.

The roadmap below is what we built for him.

The Plan

Four phases. One direction.

Each phase serves a specific purpose. You don't just get stronger, you get more capable, more resilient, and more athletic, in the right order.

01
Foundation
Weeks 1 – 4
Focus
Rebuild movement quality, restore range of motion, and prep the tissues. Before we add load, we make sure the body is ready to take it. For David, that meant direct attention to his lower back and right shoulder, without avoiding them.
Training Structure
3 days per week, full-body sessions with an emphasis on controlled tempo, positional work, and reintroducing the main patterns (hinge, squat, push, pull, carry).
Priorities
  • Restore pain-free range of motion in the shoulder
  • Rebuild hip and core capacity to protect the lower back
  • Reintroduce compound lifts at submaximal loads
  • Basic conditioning, low intensity, to support recovery
Outcome
By end of week 4, David was moving through full-range squats and presses without the familiar shoulder pinch, and his back felt better after training than before.
02
Capacity
Weeks 5 – 8
Focus
Build the engine. Layer in more volume, more work per session, and better conditioning. The goal is a body that handles more without breaking down.
Training Structure
3 to 4 days per week, with a lower/upper/full split. Sessions get longer, rest periods stay honest, conditioning work ramps up gradually.
Priorities
  • Progressive overload on main lifts (tempo, volume, range, then load)
  • Hypertrophy work for muscles that had been under-trained for years
  • Aerobic and anaerobic conditioning to support basketball demands
  • Continued maintenance work on the shoulder and back
Outcome
Training volume nearly doubled by the end of this phase, without new aches. David reported feeling lighter on his feet during pickup games.
03
Strength
Weeks 9 – 12
Focus
Now that the engine is built, we push the ceiling. Heavier loads, lower rep ranges, more intent. This is the phase where strength numbers start to move, but we earn it the right way.
Training Structure
4 days per week. Two primary strength days, two supporting sessions. Heavy work is kept in the 3 to 6 rep range on main lifts, with accessory work backing it up.
Priorities
  • Strength peaks on trap-bar deadlift, squat variation, and bench/press variation
  • Continued joint-friendly loading, nothing forced
  • Power and athletic work 1x per week (jumps, throws, short sprints)
  • Intentional deload built into the end of the block
Outcome
David hit numbers he hadn't touched in five years, on lifts his shoulder and back could actually handle, and finished the phase still wanting to train more.
04
Performance
Ongoing
Focus
This is where most of a training life is spent. We cycle through mini-phases, strength blocks, capacity blocks, athletic blocks, with built-in deloads and the flexibility to shift with real life.
Training Structure
3 to 4 days per week, adjusted monthly. Programming evolves with David's goals, his schedule, his sport demands, and how his body is actually responding.
Priorities
  • Sustainable strength, not peak strength
  • Athletic capability for basketball and the occasional hike or bike
  • Joint health and long-term resilience
  • Habit and nutrition support as life shifts
Outcome
Training becomes something David maintains without thinking about it. No more starting over. No more extremes. Just forward motion.
The Point

This is what a real plan looks like.

Not a spreadsheet. Not a PDF you've already forgotten. A plan that thinks ahead, explains the why, and adapts as you go.

Every Fuerza client gets their own version of this. Your history, your issues, your life, your goals. The phases and the reasoning are tailored entirely to you.

That's the difference.

Your Turn

Build yours.

Your roadmap starts with the intake form. 5 minutes. Honest answers. Real conversation to follow.

Start with the Intake Form→