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Overview

Who it’s for

All Levels. Whether you’re an athlete, you want to gain some strength and size, or you just want to look good naked, this program is a perfect fit for you.

What it does

Strength training program designed specifically for anyone looking to get stronger, compete in competitions like Powerlifting or are looking to break through strength plateaus.

What you get

3 days per week of programming that focuses on improving strength in the 3 main lifts: Squat, Bench and Deadlift. 1 OPTIONAL day of GPP training.

Get Started

$39.99


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Sam Dancer slangin a barbell in the Invictus Total Strength program

Are You Looking to get Strong? Look No Further!

The BEST Strength Training program to get you big and strong is the Invictus Total Strength Program. These expert strength progressions will have you breaking through plateaus, building strength and staying motivated. You can expect to not only build strength but to also feel more confident at the gym and in life!

Main Focus: Increase strength in the 3 main lifts: Squat, Bench and Deadlift with the Total Strength Program. The training sessions will focus primarily on powerlifting principles, therefore building your strength. Below is a list of lifts that will be the focus of the program:  

  • Deadlift
  • Bench Press
  • Back Squat

In addition to the primary lifts will be all of the requisite accessory work, resulting in strength gains! Expect training sessions to take anywhere from 60-90 minutes depending on how much rest you prefer between pieces. Start building foundational strength now or continue on your journey of getting strong. In addition to the strength progressions, you’ll also receive coaching feedback from our expert coaches. Don’t wait to make your strength goals a reality!

Best For: All Levels; Whether your an experienced athlete, a beginner or just looking to build strength; this program is a perfect fit for all experience levels.

Training Sessions Per Week: 3 per week with 1 additional optional session

Duration: Continuous monthly programming built on 8+ week cycles.

Suggested Equipment: Lifting Shoes, Cross Training Shoes, Barbell, Squat Rack, Bench, Dumbbells

Meet Your Coaches

Coach Holden Rethwill

Holden Rethwill

Total Strength Coach

Holden has been a Coach at Invictus since 2016. Prior to that he was an affiliate owner in Washington. He has competed 4 times at the CrossFit Games - 3 times on team and 1 time individually. Holden has worked exclusively with the Invictus Athlete staff since 2020, taking over as the head of Athlete Development in 2022. Before his CrossFit career Holden played collegiate football at Central Washington University which is where he developed his love for strength and conditioning. Holden draws a lot of his influence from Conjugate style training and in utilizing his wide range of experience has learned how to modify it to fit a wide demographic of athletes. Coaching individuals of all backgrounds has been his passion for over 10 years now and he’s excited to contribute to helping everyone become the strongest versions of themselves!

Invictus Coach Sam Dancer

Sam Dancer

Total Strength Coach

Sam started working with Invictus in 2015 as part of their international coaching staff and has trained out of Invictus since. With over 12 years of CrossFit experience Sam has competed in every division at the CrossFit games, earned 6 games appearances and 3 world titles.
Before Invictus he trained out of CrossFit Conjugate as an apprentice to Shane Sweatt and Laura Phelps, the strongest female power lifter in history. Sam also owns a Gym in his hometown Quincy Illinois where he operates Qtown Fitness and The Dancer Love Foundation, A Non For Profit program that offers free coaching to athletes with special needs.
Before CrossFit Sam played D1 football, Hockey, Track and field at Western Illinois University.
Sam’s passion is helping people realize their full potential regardless of their mental or physical abilities.

Sample Training Day

Here is a sample lower body emphasis day from week 1:

A.

Back Squat

Set 1: 5 reps @ 60%

Set 2: 3 reps @ 70%

Set 3: 1-2 reps @ 80%

Set 4: 1 rep @ 85-90%

Set 5: 1 rep @ 90+%

Set 6: 1 rep @ 90+%

Set 7: 1 rep @ 90+%

Rest 2-3 minutes between all sets.

*The goal is to build to a heavy, but at a minimum hit 3 quality singles at 90% or higher.

B.

Four sets of:

6-8 Stiff Leg Deadlifts @ 60+% of 1RM Deadlift

Rest 2 minutes between sets

C.

Three sets of:

10 Heel Elevated Narrow Stance Goblet Squats

Rest 45-60 seconds

10 Barbell or Safety Bar Good Mornings

Rest 1-2 minutes

D.

Three sets of:

15-20 HEAVY Russian Kettlebell Swings

Rest 60 seconds between sets

E.

Accumulate 50-75 Ab Wheel Rollouts

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