Twelve weeks in. Four weeks to go. This is the phase where all the work stops being preparation and starts being expression.
Twelve weeks ago we started with density work to rebuild capacity. We pushed effort. We found strength. We refined it. Every phase has done its job. Phase 5 is where all of that gets expressed.
Top sets this phase run at 92–96% of your one-rep max. That's genuinely heavy. Not maximum, but close. It's the kind of work that reveals what you've built.
same program. next phase. exactly as planned.
Nothing has changed about how we program. This is phase 5 of 6 in the current 20-week macro, doing exactly the job it's meant to do.
Once a session, you'll set up under a bar with the heaviest load you've asked of yourself in weeks.
You'll pause. Breathe. Brace. Then two, maybe three reps. Clean. Controlled. Real.
That's the top set. It's the whole reason for the phase. Everything else in the program exists to make that moment possible, and to preserve you for the next one.
If you're new to Kindred, or coming back after time away, your first four weeks look different no matter where the rest of the gym is in the program. We call it your Foundation Block. It's not a lesser version of the program. It's the version designed for you, right now.
After your four weeks, you'll roll into whichever phase the gym is on, with the foundation to actually get the most out of it.
Each phase within the 20-week program has a specific job. Phase 5 is where everything comes together, and the final peaking phase gets set up.
The structure is familiar — same week, same coaches, same feel. But the way each session is loaded shifts to prioritise one thing above all: expressing the strength you've built.
In a peaking phase, recovery isn't optional. Two of the six sessions each week are built differently — movement-focused strength work paired with conditioning and mobility.
These sessions have lower neurological demand. They don't tax your nervous system the way a heavy squat day does. You leave feeling worked but not wrecked, moving well and ready for the next heavy session.
Every exercise in the program is there for a reason. Here's a handful of the signature movements you'll meet this phase, and the job each one is doing.
Some of the terms you'll hear this block. Nothing complicated, just useful vocabulary.
Every phase, every session, every load is programmed on purpose. Whether you're brand new to lifting or you've been training for years, you'll be met where you are, coached the whole way through, and given a plan that actually works.
Experience a structured training program created through a systematic approach designed to help you get the best results.
Kindred Lift is a bespoke small group strength and conditioning coaching service that aims to empower you to become stronger and fitter and be the best version of yourself, while minimising aches and pains.
Your body is an instrument, you just need to know how to play. We will teach you how to use it through a select few exercises that have stood the test of time in creating a strong body.
No matter your starting level, feel yourself getting stronger each week with achievable goals.
With each training day offering something different, but still touching on all the key strength and conditioning elements, you can enjoy variety while still seeing all the benefits of a structured program. We recommend a minimum of 3 sessions per week and welcome you for as many as you like.
Combined strength and conditioning sessions are 45 minutes, while conditioning focused classes are 30 minutes. Capped memberships and a small capacity in our strength and conditioning sessions ensures you always have the support of a specialist coach.
Following our structured training method will provide countless long-term health benefits such as increased bone density, stronger connective tissue, and reduced risk of sarcopenia, as well as some short-term benefits of improved posture, structural balance, and movement quality.
With Kindred Lift, you’ll enjoy:
Request a free complimentary pass or purchase a 7-day trial class pass for $60.