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This program is intended to help you build muscle and develop a well rounded foundation for future Development blocks. 

Follow the program with a Phase 2 - Development program. 

5W3D Build - Beginner Phase I

Build - 3 day - Beginner

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5W3D Build - Intermediate Phase I

Build - 3 day - Intermediate

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5W4D Build - Expert Phase I

Build - 4 day - Expert

This block is meant to develop your strength and technical capabilities to get you ready for peaking. Follow the program with either another development block or a peaking block. 

6W3D Development - Beginner Phase II

Beginner Development - 3 Day - Phase II

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6W3D Development - Intermediate Phase II

Intermediate Development - 3 Day - Phase II

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Expert Development - 4 Day - Phase II

This block is meant to peak your strength and prepare you for a Mock Meet at the end of the program. To get the most out of the peaking block it's recommended that you first run a Development Block - Phase II. 

You may choose to split the last session into a 1RM test for Squat and Bench, and Deadlift respectively.

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6W3D Peak - Beginner Phase III

Beginner Peak - 3 Day - Phase III

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6W3D Peak - Intermediate Phase III

Intermediate Peak - 3 Day - Phase III

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6W4D Peak - Expert Phase III

Expert Peak - 4 Day - Phase III

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5W4D Build - Beginner Phase I

Build - 4 day - Beginner

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5W4D Build - Intermediate Phase I

Build - 4 day - Intermediate

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5W45 Build - Expert Phase I

Build - 5 day - Expert

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6W4D Development - Beginner Phase II

Beginner Development - 4 Day - Phase II

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6W4D Development - Intermediate Phase II

Intermediate Development - 4 Day - Phase II

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6W5D Development - Expert Phase II

Expert Development - 5 Day - Phase II

6W4D Peak - Beginner Phase III

Beginner Peak - 4 Day - Phase III

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6W4D Peak - Intermediate Phase III

Intermediate Peak - 4 Day - Phase III

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6W5D Peak - Expert Phase III

Expert Peak - 5 Day - Phase III

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5W5D Build - Intermediate Phase I 

Build - 5 day - Intermediate

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6W5D Development - Intermediate Phase II

Intermediate Development - 5 Day - Phase II

6W5D Peak - Intermediate Phase III

Intermediate Peak - 5 Day - Phase III

Matilda Vilmar is one of the best equipped powerlifters and benchpresser in the World. This program gives you an insight into how she trained to win a silver medal at IPF Worlds 2022.  This is not for the inexperienced or unprepared. Be prepared to give it your all! The program takes you from raw development, equipped preparations and finally an equipped peak. 

It's recommended that you have a solid period of training, and a deload, before you start the program

Additionally, Matilda has won the Open World Championship in Benchpress, the Junior Powerlifting World Championships (x2) and the Junior Bench Worlds (x3). As a junior she also broke the World Benchpress record several times over, and the European squat record. 

PS. You should always be cautious when following programs intended for specific lifters. The program is designed for Gustav's individual circumstances and training response.

Monster Matilda Signature Equipped program

This block is a raw block to increase trainability and get a good training flow before stepping into the equipment. 

Monster Matilda - Development Raw

This block is intended to start getting into the equipment whilst keeping a good training flow raw as well. It's important that you treat the equipped lifts with intent and focus to set you up well for the peaking. 

Monster Matilda - Development Equipped

This is the final peaking block of the program. Recovery, smart choices and competition standard lifts are essential through this block to bring your best self to the platform. 

Monster Matilda - Peak Equipped

Do you want to train like Matilda Hjälle, the World's Strongest bench presser? This program gives you full insight into her benchpress training plan leading into the IPF Bench World Championships 2023. During the competition she benchpressed 150kg raw and won the +84kg Category. She also became the best overall lifter during the meet. Independent of weight category! 

Matilda Hjälle has worked together with her coach, Matilda Vilmar, to perfect her training. This program focuses on high quality sets and high competition specific training. If you follow the program and put your passion into every single set you will be more than ready to perform at your maximum. 

The program contains 8 weeks of training with 4 training sessions per week. At the nd you perform a new max test to test your progress.

Matilda Hjälle Worlds Strongest Bench Program

Focus during this block is to build strength and technique.

Development block

The focus of the block is to peak your strength and perfect technique on heavy singles.

Peak Block

February 10th 2024 Gustav Hedlund was crowned the Powerlifting Champion of Champions by winning the SBD Sheffield Powerlifting Championships. The event invites the stars of the sport in every weight class to battle it out for the title of champion of champions and a slice of the largest prize fund in powerlifting history to date.

This training program and accompanying e-book (see e-book tab in app) gives you unprecedented insight into the program, methods, and underlying principles to his success. The product includes:
•	Gustav Hedlund Champion of Champions Program - A 16 week program in 3 training blocks leading up to winning Sheffield 2024. 

I hope this program and e-book will inspire you to get stronger. The principles and methods described are generic and can be applied on any lifter in order to get stronger; however, please keep in mind that Gustav's training program is individually developed for his experience and need as an athlete.

Gustav Hedlund - Champion of Champion Sheffield program

Overarching goal of the block was to develop muscle mass and increase work capacity. In general we pick variations and isolating exercises that allows us to train with high volume without causing too much fatigue per set performed. In this block you will see many occasions of intensification sets such as clusters or MYO with a pre-set rest period. See section 4 How to Follow the program. This allows us to gather a lot of training volume per unit of time.   During this block the athlete is instructed to focus on gathering many challenging working sets and really challenge themselves to get a good pump in the intensification sets. 

Block 1 - Build

Overarching goal of the block was to regain mastery of the lifts after the build period whilst “gaintaining” (gaining, but not at the cost of developing mastery of the lifts) muscle mass.   During this block we start introducing sub max singles in training again. These are intended to help Gustav fine tune his lifts. However, a lot of focus is still on progressing the weights in the medium-heavy range. So the athlete is instructed to focus on increasing mastery of the singles, but also progressing the following sets of 5 reps. Exercise selection and set- and rep schemes is less varied and more specific this block.

Block 2 - Develop

This block is all about maximizing performance potential in the specific lift for when it matters. This requires us to focus on specific lifts and loads that are transferable to a 1RM attempt, and manage fatigue carefully. Gustav’s peaking look a bit different compared to some of my other athletes in the sense that we do not have as high RPE on his top sets. He still lifts heavy low reps, but we refrain from going too high on the RPE. This allows Gustav to maintain good power in each rep and not risk too high fatigue. The block ends with a taper, where we pull back on training stress to allow recovery before the competition without loosing fitness.

Block 3 - Peak