The Strong Project


We’ve all been there, wandering into the gym, a vague idea of where we want to get to with training, but no clear plan on how we’re going to get there. So we stay in our comfort zone, doing what we know, staying the same as we’ve always been.

I’ve written The Strong Project program for people like you and me. People who want to get more out of training and to push ourselves and test our limits and move our performance and body composition forward more than we thought we could.

The Strong Project

I’ve spent the last 12 months testing ideas and putting together The Strong Project program for purely selfish reasons. I wanted to be bigger, stronger, fitter and leaner. The Strong Project is designed to improve all of those areas, all you need to do is put in the effort and you follow the plan and nutrition guidelines.

Each of the 2 phases lasts 6 weeks. Phase 1 builds the foundation.

  • Strength will go up

  • Fitness will improve

  • You will add some muscle

  • And you set yourself up for phase 2, where you put these improvements to good use and push past your limits.


So, who am I?

I have been a personal trainer for over 7 years and I love what I do. For years after University (having finished a degree in Engineering which bored me senseless), I had a few different, soul-sucking jobs. I had to do something to change or risk getting stuck doing something I hated for the rest of my life.

I took the decision to follow my passion and studied hard to become a personal trainer, then had the good fortune to get the chance to apply for a job with a well-known gym chain. Out of the 30 applicants on the assessment and interview day, I was the only one to get through and land a job. I was ecstatic! Then the grind really started. I was new, I had no reputation, I’m introverted like you wouldn’t believe but I knew this was what I wanted to do so I put myself out there and slowly built a client base and a reputation to the point where clients were coming to me in a steady stream.

Through the whole time I have studied, researched and experimented, first on myself, then on my client base, to establish many of the methods you’ll find in The Strong Project.

Ultimately though, The Strong Project was built to satisfy my own curiosity and goals. I want to get stronger, fitter and leaner. Even now, at 42, I still want to push my limits and challenge what can be done in performance and body composition. I see people my age, and younger, weak and in terrible shape, and I don’t want to be like that. And if you are reading this, then I’m guessing you don’t want that either.

Now, I’m sharing my methods with you.

“As much as I hate your program now and then I have to admit I never seen

that much improvement in such a short period of time”

– Paulina (Guinea pig Test subject #1) After completing her run through of phase 1.

“Feeling stronger and leaner with the program already man.

Weight hasn’t changed but (body) comp has.”

– Liam (Tester #2) 1 week into starting phase 2.


Deadlift 100kg – 120kg

Squat 85kg – 97.5kg

Bench 55kg – 60kg

Body comp:

body weight 71kg – 66.5kg

waist 77cm – 71cm



Deadlift 155kg – 170kg

Squat 105kg – 135kg

Bench 80kg – 87.5kg

Body comp:

body weight +4kg

Waist -4cm


Deadlift 205kg x2 – 235kg x1

Bench press 115kg x2 – 135kg x2

Squat 150kg x2 – 172kg x2

Body comp:

Body weight 106kg – 101kg

Waist 97cm – 91cm


How much does The Strong Project Program cost?

If you were to work with me in person, I would charge over £40 an hour.

The program has 2 phases each lasting 6 weeks, so if we were to do this in person, you would be looking at a minimum of £1900. Besides the cost, in order to make this happen, you’d have to make sure our schedules synched.

However, with the program all the work is done for you, All you need to do is follow the program and put in the required effort. There is also a handy exercise alternatives list that allows you to adapt the program to the equipment and preferences you have. There are 12 weeks of support emails, and you can hit “reply” to any of these and ask me questions throughout the course of the program and I promise I’ll get back to you within 24-48 hours.

You will get the full program for The Strong Project for just £29

In addition to the 2 phase programming, you will also get a bonus of:

  • The Strong Project ebook,

  • The Exercise swap list with video demos, and

  • The Strong Project progress tracking sheet.

  • 12 weeks of email support

Here is a list of frequently asked questions:

Can’t I find this for free on the internet?

Of course you can. But good luck sorting out the good from the average. I’ve spent years experimenting with ideas, some lasted a couple of weeks, others turned into 3 or 4 months of experiments, to put this together in a comprehensive program that’s done for you.

How do I know it’s worth it?

Everyone in the test group improved massively in every area we measured. For less than the cost of 1 in person session with me, you get this program forever. All I ask of you is to put in the effort and see the program through to the end.

What if the exercises are too advanced for me?

The exercise swap list allows you to adapt the program slightly to match your ability and access to equipment. You do however need to be reasonably proficient in the main movements if you’re not, go get some sessions with a PT and build the basic foundation of the squat, hinge and press movements before doing this program.

Do I need to follow your nutritional recommendations?

No.  You don’t, they are just recommendations based on the experiences of all the clients I’ve worked with as well as the results gotten by both my test group and myself. If you have solid nutrition already, do what you feel is right for you.

If you have any more questions, just email

So now that your questions have been answered, are you still on the fence?

How about this: In the unlikely event you are dissatisfied with The Ultimate Pull-up Program, I will make you a guarantee.

If you don’t like it, I will give you 100% of your money back, no questions asked.
P.S. If you wait, you will pay more. The price is going up in a week.

Don’t miss out. Get The Strong Program for £29 today.

NOTE: The Strong Program is an eBook and digital download. No physical products will be sent. After you order, you will receive an email with the book ready for you to download.

Obligatory disclaimer:  The truth is most people never do anything with the products they buy, so most of the time, their typical results are zero. The biggest factor in your success with this program is you. BUT, for those who actually USE the program, all of the success stories featured above are very typical in terms of results.

Dave Ballantine is not a Doctor. The contents of this product or website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a Dr or other medical professional. Always consult your Doctor or qualified health professional on any matters regarding your health. By participating in this workout program, you agree that Dave Ballantine shall not be liable or responsible for any injuries to you resulting from your participation in this workout program (whether at home, at a health club, or anywhere else).