If you want to get stronger, you need more than random workouts. Strength comes from structure — the same structure we use inside the resistance classes at SCULPT HQ Clyde North and what we see members following in our 24/7 gym access zone with amazing results.

Here are the 5 essentials:

1. Train in 4-Week Blocks

Stick to the same program for four weeks so your body can actually adapt.
Then progress it for another 4 weeks.

This is how we program our classes — predictable structure, measurable improvements.

2. Change Rep Ranges Every 4–8 Weeks

Try something like:

• Weeks 1–4: 8–12 reps

• Weeks 5–8: 4–8 reps

• Week 9: De-load

Different reps = different strength gains.

3. Do the Right Number of Sets

Aim for 10–16 working sets per muscle group per week spread over 2–3 sessions.
Enough to grow, not too much to burn out.

4. Track Your Lifts

Progress comes from knowing what you did last week.
Track weights, reps, and how the set felt.
Then aim to improve by a small amount each session.

This is exactly how our members keep hitting PBs

5. Take De-load Weeks

After 8 solid weeks, reduce weight and volume for a week.
It restores energy and prevents plateaus.

Want a Structured Approach?

These are the same principles behind our SCULPT HQ resistance classes and what many members use in the 24/7 gym access zone to see consistent progress.

If you want your training planned for you — or a private gym where you can follow these blocks — SCULPT HQ Clyde North has memberships to suit everyone. See them here

Take a look at SCULPT HQ Below