Wondering how HHF programs fit together?
HHF programs are built around a simple idea: you should train at the right complexity and workload for your current ability - not too hard, not too easy. That's why our plans use different levels and progressions that let you build strength safely and consistently over time.
This article breaks down how the system works.
👉 Ready to choose a program? Start with Which Program is Right for Me?
The Three-Part System
HHF programs are organized using three components that work together:
1. Collections (Goal-Based)
Different collections are designed for different training goals:
Power Happens - Build strength and power
Strong Happens - General strength development
Physique Happens - Muscle building focus
Start Strong - Foundations for beginners
2. Levels (Ability-Based)
Within each program, plans are offered at different ability levels:
Novice - New to training or returning after a break
Beginner - 6-12 months of consistent training
Intermediate - 1-2 years of regular training
Advanced - 2+ years of lifting experience
3. Progressions (Sequential)
Within each level, plans are designed to be completed in order:
1.0 → 2.0 → 3.0 → 4.0
Example: If you're intermediate and want to build strength, you'd start with "Power Happens 1.0 Intermediate" and progress to 2.0 before moving to Advanced. (Note: The number of progressions varies by collection.)
Why Do Levels Exist?
Levels are not a ranking system. They exist to match program complexity and training load to your current capacity, so you can:
Train safely and confidently
Progress consistently
Get stronger without burnout or setbacks
Starting at the right level sets you up for better outcomes, especially as you move into more advanced training.
What Each Level Looks Like
Beginner (Base Level)
Who it's designed for
New to strength training or returning after time away
Anyone building foundational strength, confidence, and consistency
Typical session feel
Controlled, focused, and achievable
You should feel worked, not wrecked
Common exercise types
Fundamental movement patterns
Dumbbells, machines, light barbells
Clear, repeatable exercises
Weekly structure
Fewer training days
Full-body focus
Plenty of recovery built in
Primary goal
Build strong foundations in movement literacy and improve strength
Intermediate
Who it's designed for
Consistent trainees with a solid base
Comfortable with basic barbell lifts and progressive loading
Typical session feel
Challenging but sustainable
You'll feel stronger week to week
Common exercise types
More compound lifts
Increased barbell work
Structured accessory work
Weekly structure
Increased volume or frequency
More intentional training splits
Primary goal
Build meaningful strength and muscle
Improve work capacity and lifting confidence
Advanced
Who it's designed for
Experienced lifters with strong technical foundations
Those who recover well and train consistently
Typical session feel
Demanding and purposeful
Requires focus, effort, and good recovery habits
Common exercise types
Complex compound lifts
Advanced loading and overload strategies
Higher technical demands
Weekly structure
Higher volume and/or intensity
More precise recovery management
Primary goal
Maximize strength, performance, and long-term progression
How Do Progressions Work?
Within each level, plans are designed to be completed in order (1.0 → 2.0 → 3.0).
Each progression:
Builds on the skills and strength developed previously
Gradually increases difficulty
Prepares your body for what comes next
Why you shouldn't skip ahead: Each progression teaches your body specific movement patterns and builds capacity you'll need for the next phase. Skipping progressions can increase injury risk and reduce results.
What Changes as You Move Up a Level?
As levels progress, several training variables scale up:
Movement complexity
Exercises require more coordination and control
Compound movements
Greater emphasis on multi-joint lifts
Barbell usage
More frequent and more technically demanding barbell work
Overload methods
Added tempo work, pauses, supersets, or progression schemes
Loading & intensity
Heavier weights and higher effort sets
Volume, frequency & recovery
More total work, structured rest, and recovery strategies
The Big Picture
These plans are designed to move you through the levels over time.
Progressing through beginner → intermediate → advanced (and through each progression within them) creates:
Better strength outcomes
Fewer injuries
Greater confidence under load
There's no rush. The strongest results come from doing the right work, at the right time, in the right order.
Common Questions
Can I skip from 1.0 to 3.0?
We recommend following them in order since each progression builds on the previous one, but it's up to you.
What's the difference between Intermediate 2.0 and Advanced 1.0?
Advanced 1.0 is more demanding than the highest Intermediate progression. Advanced plans have higher volume, more complex movements, and greater technical demands. Since collections vary (some go up to 2.0, others to 4.0 or 5.0), completing all available Intermediate progressions in your collection can help prepare you for Advanced, but you can move up when you feel ready.
Do I have to stick with one program?
No. You can switch between programs (Power, Strong, Physique) as your goals change. However, stay within your level and start with 1.0 when switching to a new program.
Ready to Choose Your Plan?
Now that you understand the system:
Identify your level → How to Identify Your Current Strength Level
Choose your program based on your goals (Power, Strong, Physique, etc.)
Start with progression 1.0 at your level
Still stuck? Contact support at [email protected]. We're happy to help you choose the right starting point.