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The Strength Builder

Periodized hypertrophy cycles stacked with heavy resistance work for measurable strength gains.

Focus

Build lean muscle and raw strength through intelligent resistance training with only light restorative cardio.

Perfect for: People who feel stuck under the barbell and want structured overload without burning out their joints.

Coaching happens 100% online through video or voice calls plus direct email/text support—no generic app, just you and me working together.

Every plan includes

Remote kickoff call to capture goals, history, and baseline measurements

Work and goal analysis so the plan fits your calendar and constraints

Capacity testing at kickoff and every three weeks to guide progressions

Fully customized programming delivered directly by me (no app required)

Macronutrient plan aligned with the chosen focus plus hydration guidance

Recovery system covering sleep, mobility, and stress management

Ongoing review and adjustments during the scheduled check-in cadence

How we’ll work together

Strategy call to understand your life, constraints, and baseline measurements.
I build your full plan (training, nutrition, recovery) and walk you through it on video so you know exactly what to do.
You run the plan from home or your gym and send me notes, videos, or questions directly.
We meet at the cadence you select to review data and adjust the plan in real time.
Between calls, you have direct access to me via email, text, or voice messages for support.

Milestones

Week 0: Anthropometrics, work analysis, and baseline capacity test.
Weeks 1-3: Hypertrophy foundation with strict tempos and movement audits.
Weeks 4-6: Load intensification on primary lifts while accessories target lagging muscle groups.
Weeks 7-9: Capacity retest, macro recalibration, and next-block handoff.

Choose your accountability tier

Bi-weekly check-ins

Beginner Reset · 8 weeks

8-week essentials: full plan delivery, direct messaging, and a check-in every other week.

Bi-weekly check-ins

Momentum Builder · 12 weeks

12-week block with the same access plus six bi-weekly check-ins to keep momentum.

Weekly check-ins

Dedication Plan · 12 weeks

High-touch tier with weekly check-ins across the 12-week block for faster iteration.

What you get

Personal plan + realistic timeline

Email theomikkelsen@proton.me and we’ll tailor a plan that fits exactly what you need.

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