The Cerberus

Cerberus is a simple, effective 4-week strength program built around three lifting sessions per week — just like the name implies. This is not a high-volume, time-wasting plan filled with unnecessary accessories. It’s designed for people who want results without living in the gym.

Each session focuses on foundational compound movements that deliver the greatest return on your time and effort. The goal is straightforward: build strength, improve durability, and reinforce movement quality while keeping training efficient and sustainable.

Whether you’re balancing a demanding job, operational tempo, or a busy life, Cerberus gives you the structure you need to train hard without overcomplicating the process.

What you can expect:

• 3 focused lifting sessions per week. Upper Push w/ Lower Pull, Lower Push w/ Upper Pull, Total Body Push/Pull.
• Progressive overload across 4 weeks. Variation change starting week 3. 
• Optional “Plus Sets” each week at various intensities to easily track estimated 1 rep maxes.
• Daily General Physical Preparedness (GPP) Series focused on high volume accessory work (and a mean pump). 

Simple. Efficient. Effective.