The Goose Program - Phase 1 is a 6-week, 4-day strength training program, built on old-school principles, big compound lifts, and progression you can feel. It’s simple. It’s not flashy. But it works. And it works well. Comprised of two Strength days, a Hypertrophy day and a Power day, this is a slightly advanced program that requires some knowledge of basic lifting technique, and movements like Squats, Deadlifts, Pendlay Rows and Barbell complexes. 
 
Who's it for? The Goose Program is built for lifters who want to combine athleticism, strength, and muscle-building in a no-fluff format. It’s ideal for intermediate trainees who enjoy structure but still want some variety, and for anyone looking to stay lean, strong, and explosive—whether in a garage gym or a commercial one.
 
Expected results: Trainees can expect noticeable increases in strength across key movement patterns, improved muscular conditioning, and better control over their body in space. The mix of strength work, volume training, and athletic movements creates a physique that’s not just built—but built to move.
 
Digital download includes an in-depth break down of the program (pdf), an Excel template for record keeping, and an FAQ (pdf).