Program Overview

• Frequency: 3-4 days per week.
• Progression: Linear progression (adding weight weekly).
• Focus: Building strength, improving technique, and developing work capacity.
• Accessory Work: Targets muscle groups that support the main lifts.

Weekly Structure

• Day 1: Squat Focus + Accessories
• Day 2: Bench Press Focus + Accessories
• Day 3: Deadlift Focus + Accessories
• Day 4 (Optional): Active Recovery/Weakness Training

Week 1-4: Foundation Phase

Goal: Build a base of strength, improve technique, and prepare your body for heavier loads.

Day 1: Squat Focus

• 1. Back Squat: 4 sets of 5 reps @ 70-75% of 1RM
• 2. Romanian Deadlift: 3 sets of 8 reps
• 3. Leg Press: 3 sets of 10 reps
• 4. Plank: 3 sets of 30-60 seconds
• 5. Calf Raises: 3 sets of 15 reps

Day 2: Bench Press Focus

• 1. Bench Press: 4 sets of 5 reps @ 70-75% of 1RM
• 2. Overhead Press: 3 sets of 8 reps
• 3. Dumbbell Rows: 3 sets of 10 reps (each arm)
• 4. Tricep Dips: 3 sets of 10-12 reps
• 5. Face Pulls: 3 sets of 12-15 reps

Day 3: Deadlift Focus

• 1. Deadlift: 4 sets of 3 reps @ 70-75% of 1RM
• 2. Front Squat: 3 sets of 6 reps
• 3. Lat Pulldown: 3 sets of 10 reps
• 4. Hyperextensions: 3 sets of 12 reps
• 5. Hanging Leg Raises: 3 sets of 10-12 reps

Day 4 (Optional): Active Recovery/Weakness Training

• Light cardio (e.g., walking, cycling) or mobility work.
• Focus on weak points (e.g., core, grip, mobility drills).

Week 5-8: Strength Building Phase

Goal: Increase intensity and volume to build strength.

Day 1: Squat Focus

• 1. Back Squat: 5 sets of 3 reps @ 75-80% of 1RM
• 2. Romanian Deadlift: 4 sets of 6 reps
• 3. Leg Press: 4 sets of 8 reps
• 4. Plank: 4 sets of 30-60 seconds
• 5. Calf Raises: 4 sets of 15 reps

Day 2: Bench Press Focus

• 1. Bench Press: 5 sets of 3 reps @ 75-80% of 1RM
• 2. Overhead Press: 4 sets of 6 reps
• 3. Dumbbell Rows: 4 sets of 8 reps (each arm)
• 4. Tricep Dips: 4 sets of 8-10 reps
• 5. Face Pulls: 4 sets of 12-15 reps

Day 3: Deadlift Focus

• 1. Deadlift: 5 sets of 2 reps @ 75-80% of 1RM
• 2. Front Squat: 4 sets of 5 reps
• 3. Lat Pulldown: 4 sets of 8 reps
• 4. Hyperextensions: 4 sets of 10 reps
• 5. Hanging Leg Raises: 4 sets of 10-12 reps

Day 4 (Optional): Active Recovery/Weakness Training

• Light cardio or mobility work.
• Address weak points (e.g., core, grip, mobility drills).

Week 9-12: Peak Phase

Goal: Maximize strength and prepare for testing your 1-rep max (1RM) at the end of the program.

Day 1: Squat Focus

• 1. Back Squat: 6 sets of 2 reps @ 80-85% of 1RM
• 2. Romanian Deadlift: 3 sets of 5 reps
• 3. Leg Press: 3 sets of 6 reps
• 4. Plank: 3 sets of 30-60 seconds
• 5. Calf Raises: 3 sets of 15 reps

Day 2: Bench Press Focus

• 1. Bench Press: 6 sets of 2 reps @ 80-85% of 1RM
• 2. Overhead Press: 3 sets of 5 reps
• 3. Dumbbell Rows: 3 sets of 6 reps (each arm)
• 4. Tricep Dips: 3 sets of 6-8 reps
• 5. Face Pulls: 3 sets of 12-15 reps

Day 3: Deadlift Focus

• 1. Deadlift: 6 sets of 1 rep @ 80-85% of 1RM
• 2. Front Squat: 3 sets of 4 reps
• 3. Lat Pulldown: 3 sets of 6 reps
• 4. Hyperextensions: 3 sets of 8 reps
• 5. Hanging Leg Raises: 3 sets of 10-12 reps

Day 4 (Optional): Active Recovery/Weakness Training

• Light cardio or mobility work.
• Address weak points (e.g., core, grip, mobility drills).

Progression Tips

• Add 2.5-5 lbs (1-2.5 kg) to your lifts each week.
• Focus on perfect form and controlled movements.
• Record your lifts to track progress and identify areas for improvement.

Deload Week (Optional)

• After Week 12, take a deload week to recover:
  • Reduce intensity to 50-60% of your 1RM.
  • Perform 2-3 sets of 5-8 reps for each lift.
  • Focus on mobility and recovery.

Testing Your 1RM

• At the end of Week 12, you can test your 1-rep max for each lift:
  • 1. Warm up thoroughly.
  • 2. Gradually increase weight until you reach your max.
  • 3. Rest 3-5 minutes between attempts.

Recovery and Nutrition

• 1. Protein Intake: Aim for 0.8-1g of protein per pound of body weight daily.
• 2. Caloric Surplus: Consume 250-500 calories above maintenance to support muscle growth.
• 3. Sleep: Get 7-9 hours of quality sleep per night.
• 4. Supplements: Consider multivitamin, whey protein, creatine, and EFAs to support recovery and performance.

Weekly Training Split

• Day 1: Squat Focus
• Day 2: Rest
• Day 3: Bench Press Focus
• Day 4: Deadlift Focus
• Day 5: Rest
• Day 6: Auxiliary Work/Weakness Training
• Day 7: Rest