Public strength-programming guide
How to Structure Strength Training
Learn how progression, volume, and recovery can fit together. The sample below is educational; MySetPlan does not currently sell specialized powerlifting coaching.
When Adding Weight Every Session Stops Working
You've been stuck at the same bench press for 3 months. You ran 5/3/1 for a year but you don't know where to go next. You want to get stronger but you don't have a coach to program for you. Adding weight every session stopped working 6 months ago.
Linear progression eventually slows. Periodization is one way to organize volume, intensity, exercise selection, and recovery as training demands change.
MySetPlan's launch draft uses a stable four-week structure with controlled progression guidance rather than automatically forcing a peak or deload. Ely then reviews the exercise selection, schedule, equipment fit, progression rule, and stated limitations before delivery. It is reviewed programming, not live coaching or form supervision.
How It Works
Complete the Short Assessment
Share your goal, experience, equipment, and schedule.
Ely Checks Your Plan
Ely reads your answers, adjusts the draft when needed, and approves it.
Follow Your Approved Week
Use the delivered exercises, sets, reps, rest times, and effort targets.
Inside This Sample Strength Template
A strength-focused template may use accumulation phases for volume, intensification phases for heavier work, peak phases for testing, and lower-volume phases for recovery. These are examples, not a promise that every MySetPlan plan uses this exact structure.
Primary lifts are often trained with lower-repetition sets, while accessories can add volume or address supporting movement patterns. The right exercise and rep choices depend on experience, equipment, limitations, and the goal being trained.
MySetPlan's paid service currently covers fat loss, muscle building, and general fitness. Each delivered plan is static and approved before delivery. Monthly changes happen only after you submit a check-in and Ely reviews the next draft.
Your Week at a Glance
A sample of what your personalized plan looks like
What Makes This Plan Different
Monthly Option
If you join monthly, each next plan follows your check-in and Ely's review
Equipment Checked
Ely checks the exercise choices against the setup you submit
Progression Mapped
Sets, reps, and progression notes are defined before delivery
Rest Days Included
Training and non-training days are placed across your week
Your Session Length
Choose sessions from 30 to 90 minutes
Clear Instructions
Exercises, sets, reps, rest times, and effort targets are included
Who This Guide Is For
This guide is for lifters who want to understand how strength programming can be organized after simple session-by-session increases stop working. If you need sport-specific powerlifting programming, meet preparation, or live technique coaching, work with a qualified specialist who offers those services.
Frequently Asked Questions
No. This page is an educational strength-programming guide with a sample week, not a specialized powerlifting-coaching offer. MySetPlan's current assessment supports fat loss, muscle building, or general fitness plans.
A strength template can define when to add weight, reps, or volume and when to hold or reduce them. A delivered MySetPlan plan is static. Monthly members submit a check-in before a new draft is prepared, reviewed, and approved by Ely.
Three well-structured training days can be a practical strength schedule. Results depend on factors such as training history, effort, recovery, nutrition, and consistency.
Those are established templates. MySetPlan uses the equipment, schedule, and goals in your assessment to prepare a draft that Ely reviews before delivery. Monthly changes are based on the check-in you submit.
Yes. No contracts, no commitments.
Want a Plan Built Around You?
For fat loss, muscle building, or general fitness, Ely reads your assessment and approves your seven-day plan before delivery in 1–3 business days.
One-time purchase · No auto-renewal