Deadlift (Current)
500 lbs
1RM
Deadlift (Target)
600 lbs
By September
Squat (Current)
405 lbs
1RM
Bench (Current)
265 lbs
1RM
Seated OHP (Current)
135 lbs
1RM
Seated OHP (Target)
170+ lbs
By September
HOW TO USE THIS PROGRAM IN GOOGLE SHEETS: Each day's table has exercises as rows and weeks as columns. In Google Sheets, copy each table with an added "ACTUAL" column next to each "TARGET" column. Create one tab per training day (4 lifting + 1 sprint = 5 tabs). Use the "TARGET" column to know what to lift and log your "ACTUAL" in real time. If you hit all sets/reps at the target weight with 1+ rep in reserve, proceed to the next week's target. If not, repeat the week.
WEEKLY SCHEDULE
MON
SPRINT
Day 1
Sprint Training
Athletics
Sprint Training
Athletics
TUE
LIFT
Day 2
Shoulders
+ Arms
Shoulders
+ Arms
WED
LIFT
Day 3
Legs
(Quad Focus)
Legs
(Quad Focus)
THU
ACTIVE REST
Zone 2 Cardio
Mobility
Foam Rolling
Mobility
Foam Rolling
FRI
LIFT
Day 4
Chest
+ Arms
Chest
+ Arms
SAT
LIFT
Day 5
Deadlift
+ Back
Deadlift
+ Back
SUN
FULL REST
Complete rest
or very light
walking only
or very light
walking only
PROGRAM TIMELINE
| PHASE | WEEKS | DATES (APPROX) | FOCUS | DEADLIFT INTENSITY | VOLUME |
|---|---|---|---|---|---|
| Block 1 — Foundation & Hypertrophy | 1 – 8 | May – June | Build muscle mass, establish strength base, high volume, technique refinement | 65 – 87% | HIGH |
| Deload Week | 9 | Late June | Full recovery, reduced load, sharpen technique | 50 – 60% | LOW |
| Block 2 — Strength & Peak | 10 – 17 | July – Aug | Ramp intensity, heavy singles, peak for 600 lb attempt | 85 – 100%+ | MEDIUM→LOW |
| Peak Attempt Week | 18 | September | Max attempt. Full 5–7 day rest before attempt. GO FOR 600. | 100%+ | MINIMAL |
KEY LIFT PROGRESSION ROAD MAP
🏋️ CONVENTIONAL DEADLIFT — TARGET: 600 LBS
| WEEK | WORK SETS | TOP SINGLE | PHASE |
|---|---|---|---|
| Wk 1 | 4×5 @ 365 | — | Block 1 |
| Wk 2 | 4×5 @ 380 | — | Block 1 |
| Wk 3 | 4×5 @ 390 | — | Block 1 |
| Wk 4 | 4×4 @ 400 | — | Block 1 |
| Wk 5 | 4×4 @ 410 | 440 | Block 1 |
| Wk 6 | 3×3 @ 420 | 455 | Block 1 |
| Wk 7 | 3×3 @ 430 | 465 | Block 1 |
| Wk 8 | 3×2 @ 440 | 480 | Block 1 Peak |
| Wk 9 | 3×3 @ 315 | — | DELOAD |
| Wk 10 | 3×3 @ 450 | — | Block 2 |
| Wk 11 | 3×2 @ 465 | 490 | Block 2 |
| Wk 12 | 2×2 @ 475 | 505 | Block 2 |
| Wk 13 | 2×1 @ 490 | 515 | Block 2 |
| Wk 14 | 1×1 @ 505 | 525 | Block 2 |
| Wk 15 | 1×1 @ 515 | 540 | Block 2 |
| Wk 16 | 1×1 @ 540 | 555 ← OLD PR | Block 2 |
| Wk 17 | 1×1 @ 555 | 575 | Block 2 Final |
| Wk 18 | FULL REST | 600 ATTEMPT | PEAK |
💪 SEATED OHP — TARGET: 170+ LBS
| WEEK | WORK SETS | TOP SINGLE | PHASE |
|---|---|---|---|
| Wk 1 | 4×8 @ 95 | — | Block 1 |
| Wk 2 | 4×8 @ 100 | — | Block 1 |
| Wk 3 | 4×8 @ 105 | — | Block 1 |
| Wk 4 | 4×6 @ 110 | — | Block 1 |
| Wk 5 | 4×6 @ 115 | — | Block 1 |
| Wk 6 | 4×5 @ 120 | — | Block 1 |
| Wk 7 | 4×5 @ 125 | — | Block 1 |
| Wk 8 | 3×3 @ 130 | 140 | Block 1 Peak |
| Wk 9 | 3×5 @ 85 | — | DELOAD |
| Wk 10 | 4×5 @ 120 | — | Block 2 |
| Wk 11 | 4×5 @ 125 | — | Block 2 |
| Wk 12 | 4×4 @ 130 | — | Block 2 |
| Wk 13 | 3×4 @ 135 | — | Block 2 (1RM×reps) |
| Wk 14 | 3×3 @ 140 | — | Block 2 |
| Wk 15 | 3×3 @ 145 | — | Block 2 |
| Wk 16 | 2×2 @ 150 | 160 | Block 2 |
| Wk 17 | 1×2 @ 155 | 170+ | Block 2 — NEW PR |
WARM-UP PROTOCOLS
GENERAL WARM-UP (ALL LIFTING DAYS — 10 MIN)
- 5 MINLight cardio — stationary bike or incline treadmill walk
- 1 MINLeg swings — forward/backward + lateral (10 each direction, each leg)
- 1 MINHip circles — 10 each direction
- 1 MINArm circles + shoulder dislocations with resistance band — 10 reps
- 1 MINThoracic spine rotations + cat-cow — 10 reps each
- 1 MINBodyweight squats / bodyweight RDL — 10 reps each
DEADLIFT WARM-UP SETS (DAY 1 — BEFORE WORKING SETS)
- Set 1135 lbs × 5 reps — focus on hip hinge, brace, drive
- Set 2225 lbs × 3 reps
- Set 3315 lbs × 2 reps
- Set 4Working weight minus ~30 lbs × 1 rep
- —Rest 3 min, then begin working sets
OHP WARM-UP SETS (DAY 2 — BEFORE WORKING SETS)
- Set 1Empty bar (45 lbs) × 8 reps — perfect technique focus
- Set 265 lbs × 5 reps
- Set 385 lbs × 3 reps
- —Rest 2 min, then begin working sets
BENCH PRESS WARM-UP SETS (DAY 4 — BEFORE WORKING SETS)
- Set 1Bar × 10 reps
- Set 295 lbs × 6 reps
- Set 3135 lbs × 4 reps
- Set 4165 lbs × 2 reps
- —Rest 2 min, then begin working sets
ACTIVE REST DAYS (THURSDAY & SUNDAY)
GOAL: Promote recovery without adding fatigue. Keep heart rate in Zone 2 (60–70% max HR = conversational pace). These days are non-negotiable — skipping them and training instead will compromise your deadlift progress. Sunday is full rest. Thursday is active recovery only.
THURSDAY — ACTIVE RECOVERY (30–40 MIN TOTAL)
- 120–25 min easy stationary bike or brisk walk (conversational pace, HR <130 BPM)
- 25 min foam rolling: quads, hamstrings, glutes, lats, thoracic spine
- 310 min static stretching: hip flexors, hamstrings, shoulders, pecs
- 4Optional: 2×10 band pull-aparts + 2×10 face pulls with light band
SUNDAY — FULL REST
- ✓No training. Sleep 8–9 hours if possible.
- ✓A leisure walk (20–30 min) is fine
- ✓Focus on nutrition, hydration, and mental recovery
- ✗No lifting, no sprinting, no intense cardio
SPRINT TRAINING (MONDAY — DAY 5)
SPRINT PURPOSE: Athletic development, cardiovascular health, and lower-body power. Monday sprints work perfectly — you have Sunday as full rest beforehand and Tuesday is an upper-body day after. Sprints are short and explosive — do NOT turn these into long runs. Always warm up properly before sprinting to prevent hamstring pulls.
| PHASE | WEEKS | WARM-UP | SPRINT SETS | REST BETWEEN SPRINTS | COOL DOWN | NOTES |
|---|---|---|---|---|---|---|
| B1 — Adaptation | Wk 1–4 | 10 min easy jog + leg swings, high knees, butt kicks | 6 × 40m @ 80–85% max effort | 90 sec walk back | 10 min walk + stretch | Learning sprint mechanics. Focus on knee drive and relaxed shoulders. |
| B1 — Development | Wk 5–8 | 10 min easy jog + dynamic drills | 8 × 50m @ 85–90% | 2 min walk back | 10 min walk + stretch | Increase distance and effort. Full effort on last 2 sprints. |
| Deload Sprint | Wk 9 | 10 min jog | 4 × 40m @ 70% | 2 min | 10 min walk | Very easy. Just maintain movement. Skip if legs feel wrecked. |
| B2 — Power (Hills) | Wk 10–13 | 10 min easy jog + drills | 8 × 20–25 sec hill sprints @ 90% | Walk back to start (~90 sec) | 10 min walk + stretch | Hill sprints build explosive power with lower injury risk. Find a moderate incline. |
| B2 — Max Speed | Wk 14–17 | 12 min easy jog + full dynamic warm-up | 6 × 60m @ 95% + 4 × 20m accelerations @ 100% | 2.5 min between 60m; 90 sec between 20m | 10 min walk + stretch | Peak speed phase. 20m accelerations are explosive starts — drive hard for 20m then coast. |
BLOCK 1 GOALS: Accumulate high volume to drive muscle growth in arms, shoulders, and quads. Build a strong aerobic base for recovery. Establish movement patterns for deadlift and OHP. The top singles in weeks 5–8 begin teaching your nervous system to fire heavy. End Block 1 with a near-max single on the deadlift to confirm progress.
05
DEADLIFT + BACK
Saturday · Primary Strength Day · 75–90 minutes
REST PERIODS: Conventional Deadlift working sets: 3–4 min. Top singles: 5 min. Romanian Deadlift: 2 min. Rows and pulls: 90–120 sec. Face pulls: 60 sec.
| EXERCISE | SETS | REPS | WK 1 TARGET |
WK 2 TARGET |
WK 3 TARGET |
WK 4 TARGET |
WK 5 TARGET |
WK 6 TARGET |
WK 7 TARGET |
WK 8 TARGET |
REST | NOTES |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Conventional Deadlift — Work Sets | 4 | 5→4 | 365 | 380 | 390 | 400 | 410 | 420 | 430 | 440 | 3–4 min | Switch to 4 reps/set in weeks 4–8. Warm up per protocol above FIRST. Full reset each rep. No touch-and-go. |
| Conventional Deadlift — Top Single | 1 | 1 | — | — | — | — | 440 | 455 | 465 | 480 | 5 min | Only in weeks 5–8. Performed AFTER all work sets. RPE 9–9.5. This is near-max effort. |
| Romanian Deadlift | 3 | 8 | 185 | 195 | 200 | 205 | 210 | 215 | 220 | 225 | 2 min | Slow eccentric (3 sec). Feel the hamstring stretch. Protects and strengthens the pull. |
| Barbell Row (Overhand) | 4 | 8 | 135 | 140 | 145 | 150 | 155 | 160 | 165 | 170 | 90 sec | Pull to lower chest/upper abdomen. Strict form — no excessive hip drive. |
| Lat Pulldown (Wide Grip) | 3 | 10 | 100 | 105 | 110 | 115 | 120 | 125 | 130 | 135 | 90 sec | Full stretch at top, squeeze lats at bottom. Builds lat width that supports heavy deadlifts. |
| Cable Face Pull | 3 | 15 | 40 | 45 | 50 | 50 | 55 | 55 | 60 | 60 | 60 sec | DO NOT SKIP. Pulls rope to face, elbows flared. Critical for shoulder health and rear delt development. |
02
SHOULDERS + ARMS
Tuesday · Hypertrophy Focus · 70–80 minutes
REST PERIODS: Seated OHP: 2.5–3 min. Lateral raises/rear delt: 60–75 sec. Curl movements: 90 sec. Tricep movements: 90 sec.
| EXERCISE | SETS | REPS | WK 1 TARGET |
WK 2 TARGET |
WK 3 TARGET |
WK 4 TARGET |
WK 5 TARGET |
WK 6 TARGET |
WK 7 TARGET |
WK 8 TARGET |
REST | NOTES |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Seated Barbell OHP — Work Sets | 4 | 8→5 | 95 | 100 | 105 | 110 | 115 | 120 | 125 | 130 | 2.5–3 min | Rep range decreases: 8 reps wk1–3, 6 reps wk4–5, 5 reps wk6–7, 3 reps wk8. Seated for strict shoulder isolation. |
| Seated OHP — Top Single | 1 | 1 | — | — | — | — | — | — | — | 140 | 3 min | Week 8 only: After 3×3 work sets, attempt 140 lb single (above current 1RM). RPE 9.5. |
| DB Lateral Raise | 4 | 15→12 | 15s | 15s | 20s | 20s | 25s | 25s | 30s | 30s | 60 sec | Weights are per dumbbell. Slight elbow bend. Lead with elbows. Controlled eccentric. 15 reps wk1–4, 12 reps wk5–8. |
| Rear Delt Cable Fly | 3 | 15 | 20 | 22.5 | 25 | 27.5 | 30 | 30 | 32.5 | 35 | 60 sec | Cable set at head height. Both cables crossed. Keep elbows soft. Squeezes rear delts. |
| One-Arm Preacher Curl (DB) | 4 | 10→8 | 30 | 30 | 35 | 35 | 40 | 40 | 45 | 45 | 90 sec | Weight per arm. Arm fully draped over pad, no swinging. Full stretch at bottom, supinate and squeeze at top. 10 reps wk1–4, 8 reps wk5–8. Phenomenal for bicep peak and isolation. |
| Skull Crusher (EZ Bar) | 4 | 10→8 | 65 | 65 | 70 | 75 | 80 | 80 | 85 | 85 | 90 sec | Lower bar toward forehead/just behind. Keep elbows tight. 10 reps wk1–4, 8 reps wk5–8. |
| Cable Curl (Single Arm) | 3 | 12 | 25 | 25 | 30 | 30 | 35 | 35 | 40 | 40 | 75 sec | Cable at low pulley. Supinate at the top. Great for biceps peak. Weight per arm. |
| Tricep Cable Pushdown (Rope) | 3 | 12 | 45 | 50 | 50 | 55 | 60 | 60 | 65 | 65 | 75 sec | Rope attachment. Spread the rope at the bottom to fully extend the tricep. Elbows pinned to sides. |
03
LEGS — QUAD SPECIALIZATION
Wednesday · Hypertrophy & Unilateral Strength · 75–85 minutes
REST PERIODS: Bulgarian Split Squat: 2–2.5 min (per leg, rest after both legs = 1 set). Front Squat: 2.5 min. Leg Extension/Curl: 75 sec. Hip Thrust: 90 sec. Calf Raise: 60 sec.
BULGARIAN SPLIT SQUAT NOTE: This is your primary quad-builder and you stated you are currently very weak at isolation leg movements. Ego has NO place here. Start conservative. The goal in Week 1 is to learn the movement, find balance, and feel the quad stretch. These weights will increase rapidly. Your rear foot is elevated on a bench behind you — front foot far enough forward that your shin stays vertical at the bottom.
| EXERCISE | SETS | REPS | WK 1 TARGET |
WK 2 TARGET |
WK 3 TARGET |
WK 4 TARGET |
WK 5 TARGET |
WK 6 TARGET |
WK 7 TARGET |
WK 8 TARGET |
REST | NOTES |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Bulgarian Split Squat (DB) | 3→4 | 10→6 | BW | 20s | 30s | 40s | 50s | 60s | 65s | 70s | 2–2.5 min | Weights are per dumbbell (hold 1 in each hand). 3 sets wk1–4, 4 sets wk5–8. Reps: 10 wk1–4, 8 wk5–6, 6 wk7–8. Complete both legs = 1 set. |
| Front Squat | 3→4 | 8→4 | 135 | 145 | 155 | 165 | 175 | 185 | 195 | 205 | 2.5 min | 3 sets wk1–4, 4 sets wk5–8. Rep scheme: 8 wk1–4, 6 wk5–6, 5 wk7, 4 wk8. Elbows high (clean grip or cross-arm). Quad-dominant movement — upright torso essential. With a 405 back squat your front squat base is strong; start conservative and build. |
| Leg Extension | 3 | 15→12 | 80 | 85 | 90 | 95 | 100 | 105 | 110 | 115 | 75 sec | Quad isolation. Pause 1 sec at the top. Don't swing. 15 reps wk1–4, 12 reps wk5–8. |
| Lying Leg Curl | 3 | 12 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | 100 | 75 sec | Hamstring balance. Prevents injury. Slow eccentric (3 sec). Don't let hips lift. |
| Barbell Hip Thrust | 3 | 10 | 135 | 155 | 185 | 185 | 205 | 205 | 225 | 225 | 90 sec | Back on bench, bar over hips (use pad). Drive hips up, squeeze glutes at top. Builds glute lockout strength that carries over to the deadlift. |
| Standing Calf Raise | 4 | 15 | BW+90 | BW+90 | BW+110 | BW+110 | BW+130 | BW+130 | BW+150 | BW+150 | 60 sec | Full stretch at bottom, full extension at top. Pause 1 sec at peak contraction. 3-sec eccentric. |
04
CHEST + ARMS
Friday · Hypertrophy Focus · 70–80 minutes
REST PERIODS: Bench Press: 2.5–3 min. Incline DB Press: 2 min. Cable Fly: 75 sec. Curl movements: 90 sec. Tricep movements: 90 sec.
| EXERCISE | SETS | REPS | WK 1 TARGET |
WK 2 TARGET |
WK 3 TARGET |
WK 4 TARGET |
WK 5 TARGET |
WK 6 TARGET |
WK 7 TARGET |
WK 8 TARGET |
REST | NOTES |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Barbell Bench Press — Work Sets | 4 | 8→3 | 185 | 190 | 195 | 200 | 210 | 215 | 220 | 225 | 2.5–3 min | Rep scheme: 8 reps wk1–3, 6 reps wk4–5, 5 reps wk6–7, 3 reps wk8. Control descent (2 sec), drive up explosively. |
| Bench Press — Top Single | 1 | 1 | — | — | — | — | — | — | — | 245 | 5 min | Week 8 only. After work sets. Aim for ~92% of current 1RM. Spotter required. |
| Incline DB Press | 4 | 10→8 | 65s | 65s | 70s | 70s | 75s | 75s | 80s | 80s | 2 min | Weights per dumbbell. 30–45° incline. 10 reps wk1–4, 8 reps wk5–8. Targets upper chest. |
| Cable Fly (Mid-Cable) | 3 | 15→12 | 30 | 30 | 35 | 35 | 40 | 40 | 45 | 45 | 75 sec | Weight per side. Slight forward lean. Squeeze at midline. 15 reps wk1–4, 12 reps wk5–8. |
| Barbell Curl | 4 | 10→8 | 75 | 80 | 80 | 85 | 90 | 90 | 95 | 100 | 90 sec | Straight bar. Strict form. No body english. Supinate at top. 10 reps wk1–4, 8 reps wk5–8. |
| Close Grip Bench Press | 3 | 10→8 | 135 | 140 | 145 | 150 | 155 | 160 | 165 | 170 | 90 sec | Hands shoulder-width. Elbows track tight to torso. Hits triceps hard. 10 reps wk1–4, 8 reps wk5–8. |
| Hammer Curl (DB) | 3 | 12 | 40s | 40s | 45s | 45s | 50s | 50s | 55s | 55s | 75 sec | Neutral grip. Builds brachialis (adds upper arm thickness). Alternating or simultaneous. |
| Overhead Tricep Extension (DB) | 3 | 12 | 65 | 65 | 70 | 70 | 75 | 75 | 80 | 80 | 75 sec | Single DB held with both hands. Elbows tight, lower behind head. Stretches and works tricep long head. Weight = single dumbbell. |
WHY THIS WEEK IS CRITICAL: Block 1 accumulates significant muscular and neurological fatigue. Without a deload, you walk into Block 2 tired, more injury-prone, and unable to perform at your peak. This week is not lost progress — it IS progress. Supercompensation happens DURING recovery. You will feel stronger walking into Week 10 than you did in Week 8. Do the workouts exactly as listed. Do not add extra sets.
| DAY | SESSION | EXERCISE | SETS | REPS | TARGET WEIGHT | NOTES |
|---|---|---|---|---|---|---|
| Saturday | Deadlift + Back | Conventional Deadlift | 3 | 3 | 315 | Light. Focus on perfect technique. No grinding. Should feel easy. |
| Saturday | Deadlift + Back | Barbell Row | 3 | 8 | 115 | ~70% of wk8 working weight |
| Saturday | Deadlift + Back | Lat Pulldown + Face Pull | 2 each | 10 | 60% wk8 | Light pump work only |
| Tuesday | Shoulders + Arms | Seated OHP | 3 | 5 | 85 | Very light. Focus on shoulder health and technique. |
| Tuesday | Shoulders + Arms | Lateral Raise + Rear Delt Fly | 2 each | 15 | 60% wk8 | Light blood flow only |
| Tuesday | Shoulders + Arms | One-Arm Preacher Curl + Skull Crusher | 2 each | 12 | 60% wk8 | Light pump. No grinding. |
| Thursday | Active Rest | Cardio + Mobility | — | — | — | Normal active rest protocol. Spend extra time on mobility this week. |
| Wednesday | Legs | Bulgarian Split Squat | 2 | 8 | 30s | Light. Just maintain movement pattern. |
| Wednesday | Legs | Front Squat + Leg Curl | 2 each | 12 | 60% wk8 | Light recovery work. |
| Friday | Chest + Arms | Bench Press | 3 | 5 | 155 | ~60% of working weight. Crisp technique. |
| Friday | Chest + Arms | Incline DB + Curl + Tricep | 2 each | 10–12 | 60% wk8 | Light pump only. No failure sets. |
| Monday | Sprint Day | Easy Sprints | 4 | 40m | @ 70% | Very easy. If legs feel wrecked, skip and do 20 min walk instead. |
BLOCK 2 PHILOSOPHY: The hypertrophy work of Block 1 built the muscle. Block 2 converts that muscle into maximal strength. Volume drops, intensity climbs. Every week the deadlift gets heavier and the singles get closer to your target. The BSS progression continues to build quads. OHP continues its linear march toward a new PR. Trust the process — the deload freshened you up and you are stronger than you were in Block 1.
RACK PULLS (Weeks 15–17): Added to Day 5 in the final 3 weeks of Block 2. Rack pulls from mid-shin teach your body to lock out heavy weights and overload the lockout position specifically. Set the safety pins so the bar starts just below the knee.
05
DEADLIFT + BACK
Saturday · Primary Strength Day — PEAK PHASE · 75–90 minutes
| EXERCISE | SETS | REPS | WK 10 TARGET |
WK 11 TARGET |
WK 12 TARGET |
WK 13 TARGET |
WK 14 TARGET |
WK 15 TARGET |
WK 16 TARGET |
WK 17 TARGET |
REST | NOTES |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Conv. Deadlift — Work Sets | 3→1 | 3→1 | 3×3 @450 |
3×2 @465 |
2×2 @475 |
2×1 @490 |
1×1 @505 |
1×1 @515 |
1×1 @540 |
1×1 @555 |
4–5 min | Sets and reps both decrease. Intensity is the priority. Each week = new weight territory. Full warmup protocol before every session. |
| Conv. Deadlift — Top Single | 1 | 1 | — | 490 | 505 | 515 | 525 | 540 | 555 ← OLD PR | 575 | 5–6 min | After work sets. Week 16: match your old 550 PR (add a little if feeling great). Week 17: 575 prepares your CNS for the 600 attempt. RPE 9.5. |
| Rack Pull (from mid-shin) | — | — | — | — | — | — | — | 3×3 @540 |
3×2 @565 |
2×1 @580 |
4 min | Weeks 15–17 only. Performed BEFORE top singles. Overloads lockout. Bar starts at mid-shin. Builds confidence under supramaximal loads. |
| Romanian Deadlift | 3 | 6 | 225 | 230 | 235 | 240 | 245 | 245 | 250 | 250 | 2 min | Reduced reps (6 not 8). Maintain posterior chain volume while managing fatigue. |
| Barbell Row | 4 | 6 | 175 | 180 | 185 | 185 | 190 | 190 | 195 | 195 | 90 sec | Heavier and fewer reps than Block 1. Strength-focused. |
| Lat Pulldown | 3 | 8 | 140 | 145 | 150 | 150 | 155 | 155 | 160 | 160 | 90 sec | Continue progressive overload from Block 1. |
| Cable Face Pull | 3 | 15 | 60 | 60 | 65 | 65 | 65 | 65 | 65 | 65 | 60 sec | Never skip. Shoulder health is non-negotiable. |
02
SHOULDERS + ARMS
Tuesday · OHP Strength Build + Hypertrophy Maintenance · 70–80 minutes
| EXERCISE | SETS | REPS | WK 10 TARGET |
WK 11 TARGET |
WK 12 TARGET |
WK 13 TARGET |
WK 14 TARGET |
WK 15 TARGET |
WK 16 TARGET |
WK 17 TARGET |
REST | NOTES |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Seated Barbell OHP — Work Sets | 4→2 | 5→2 | 4×5 @120 |
4×5 @125 |
4×4 @130 |
3×4 @135 |
3×3 @140 |
3×3 @145 |
2×2 @150 |
1×2 @155 |
2.5–3 min | Work sets decrease in volume, increase in weight. Week 13 = 135 (current 1RM) for reps — a major milestone. |
| Seated OHP — Top Single | 1 | 1 | — | — | — | — | — | — | 160 | 170+ | 4 min | Weeks 16–17 only. Week 16: 160 (first real new PR attempt). Week 17: go for 170+ — a massive PR from your starting 135. RPE 9.5–10. |
| DB Lateral Raise | 4 | 12 | 30s | 30s | 32.5s | 32.5s | 35s | 35s | 37.5s | 37.5s | 60 sec | Continue building lateral head. These are heavier than Block 1 by end of Block 2. Controlled form always. |
| Rear Delt Cable Fly | 3 | 15 | 35 | 37.5 | 37.5 | 40 | 40 | 42.5 | 42.5 | 45 | 60 sec | Keep building posterior delt and shoulder health. |
| One-Arm Preacher Curl (DB) | 4 | 8 | 47.5 | 50 | 50 | 52.5 | 52.5 | 55 | 57.5 | 60 | 90 sec | Weight per arm. Continuation from Block 1 — these are meaningfully heavier now. Controlled strict reps. No momentum whatsoever on the preacher pad. |
| Skull Crusher (EZ Bar) | 4 | 8 | 90 | 90 | 95 | 95 | 100 | 100 | 105 | 105 | 90 sec | Continuation of Block 1 progression. |
| Cable Curl + Tricep Pushdown (Superset) | 3 | 12 | 40/65 | 42.5/65 | 42.5/70 | 45/70 | 45/75 | 47.5/75 | 47.5/80 | 50/80 | 75 sec | These two are now supersetted (no rest between the pair). Format: Cable Curl weight / Pushdown weight. Rest 75 sec after both. Finisher for the arms. |
03
LEGS — QUAD SPECIALIZATION
Wednesday · Strength Progression on BSS · 75–85 minutes
| EXERCISE | SETS | REPS | WK 10 TARGET |
WK 11 TARGET |
WK 12 TARGET |
WK 13 TARGET |
WK 14 TARGET |
WK 15 TARGET |
WK 16 TARGET |
WK 17 TARGET |
REST | NOTES |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Bulgarian Split Squat (DB) | 4 | 6→3 | 75s | 80s | 85s | 90s | 95s | 100s | 105s | 110s | 2.5 min | By Block 2 you are significantly stronger here. Weights per dumbbell. 6 reps wk10–12, 5 reps wk13–15, 4 reps wk16, 3 reps wk17. The jump from Block 1 is notable — you have been building this for 8+ weeks. |
| Front Squat | 4→3 | 5→2 | 195 | 205 | 215 | 225 | 235 | 245 | 255 | 265 | 2.5 min | 4 sets wk10–13, 3 sets wk14–17. Reps: 5 wk10–11, 4 wk12–13, 3 wk14–15, 2 wk16–17. Significant quad and upper back strength built here. 265 front squat by end of Block 2 represents a serious baseline of quad strength. |
| Front Foot Elevated Split Squat | 3 | 10 | BW | 10s | 15s | 20s | 25s | 25s | 30s | 30s | 90 sec | NEW in Block 2. Front foot elevated 3–4 inches on a plate. Maximizes quad stretch at bottom. Similar to BSS but increased quad emphasis due to elevation. Weight per dumbbell. |
| Leg Extension | 3 | 12 | 120 | 125 | 130 | 135 | 140 | 145 | 150 | 155 | 75 sec | Continue progression from Block 1. These weights are significantly up from your Block 1 start. |
| Lying Leg Curl | 3 | 10 | 105 | 110 | 115 | 115 | 120 | 120 | 125 | 125 | 75 sec | Hamstring health and balance with quad volume. |
| Barbell Hip Thrust | 3 | 10 | 245 | 255 | 265 | 275 | 275 | 285 | 285 | 295 | 90 sec | Strong glutes = stronger deadlift lockout. These weights are heavy now. |
| Standing Calf Raise | 4 | 15 | BW+160 | BW+160 | BW+175 | BW+175 | BW+190 | BW+190 | BW+200 | BW+200 | 60 sec | Keep progressing. Full ROM, slow eccentric. |
04
CHEST + ARMS
Friday · Bench Peak + Arm Hypertrophy Maintenance · 70–80 minutes
| EXERCISE | SETS | REPS | WK 10 TARGET |
WK 11 TARGET |
WK 12 TARGET |
WK 13 TARGET |
WK 14 TARGET |
WK 15 TARGET |
WK 16 TARGET |
WK 17 TARGET |
REST | NOTES |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Barbell Bench Press — Work Sets | 4→2 | 5→2 | 4×5 @225 |
4×5 @230 |
4×4 @235 |
3×4 @240 |
3×3 @245 |
3×3 @250 |
2×2 @255 |
1×2 @260 |
2.5–3 min | Mirror the OHP structure. Volume drops, intensity rises. Week 14: 245 for triples (near current 1RM in volume). |
| Bench Press — Top Single | 1 | 1 | — | — | — | — | — | — | 265 | 275+ | 5 min | Week 16: match current 1RM of 265. Week 17: attempt 275+. New PR territory. |
| Incline DB Press | 3 | 8 | 82.5s | 82.5s | 85s | 85s | 87.5s | 87.5s | 90s | 90s | 2 min | Continue upper chest work. Reduced to 3 sets to manage overall volume during peak phase. |
| Cable Fly | 3 | 12 | 47.5 | 50 | 50 | 52.5 | 52.5 | 55 | 55 | 57.5 | 75 sec | Pump work. Maintain chest volume. Weight per side. |
| Barbell Curl | 4 | 8 | 100 | 100 | 105 | 105 | 110 | 110 | 115 | 115 | 90 sec | Heavier than Block 1. Strict curls with a very heavy barbell = significant bicep stimulus. |
| Close Grip Bench Press | 3 | 8 | 170 | 175 | 180 | 180 | 185 | 185 | 190 | 195 | 90 sec | Tricep workhorse. Heavier than Block 1. Tracks with the bench press improvement. |
| Hammer Curl (DB) | 3 | 10 | 55s | 55s | 60s | 60s | 62.5s | 62.5s | 65s | 65s | 75 sec | Brachialis. Adds thickness to upper arm. Heavier than Block 1. |
| Overhead Tricep Extension (DB) | 3 | 10 | 85 | 90 | 90 | 95 | 95 | 100 | 100 | 105 | 75 sec | Long head of tricep. Crucial for arm size. Heavier loads now. Single dumbbell held with both hands. |
PEAK ATTEMPT WEEK — SEPTEMBER
600 LBS
Week 18 — Do not lift for 5–7 full days before this attempt. Sleep. Eat. Recover.
Warm up: 135×5 → 225×3 → 315×2 → 405×1 → 455×1 → 500×1 → 540×1 → REST 10–12 min → 600 LBS ATTEMPT
You have done the work. You have the muscle memory. You have the strength. PULL.
PROGRAMMING NOTES & GUIDELINES
PROGRESSIVE OVERLOAD RULES
When to advance: If you complete ALL sets and reps at the target weight with at least 1 rep in reserve (i.e., you could have done 1 more), proceed to next week's weight. If you miss reps, repeat the week at the same weight before advancing. For heavy singles, the rule is: if you hit it with clean technique and moderate grinding (RPE ≤ 9.5), proceed.
When to reduce weight: If you miss the target by 2+ reps across multiple sets, reduce the working weight by 5–10 lbs and rebuild from there. Trying to push through missed reps with ego leads to injury. One bad week costs one week. One bad injury costs months.
NUTRITION GUIDELINES (SINCE YOU'RE EATING IN SURPLUS)
| NUTRIENT | DAILY TARGET | PRIORITY TIMING | NOTES |
|---|---|---|---|
| Protein | 1 g / lb bodyweight minimum | Post-workout, before sleep | Non-negotiable for muscle growth and recovery |
| Carbohydrates | 2–3 g / lb bodyweight | Around workouts (pre + post) | Primary fuel for heavy lifting. Don't fear carbs during this phase. |
| Fats | 0.4–0.6 g / lb bodyweight | Throughout day | Critical for testosterone and joint health |
| Total Calories | Maintenance + 300–500 kcal | Consistent daily | Moderate surplus. Too aggressive = unnecessary fat gain. Too low = leaving strength on the table. |
| Creatine Monohydrate | 5g / day | Any time (consistency matters) | Evidence-backed for both strength and muscle mass. Inexpensive. Non-negotiable addition if not already taking. |
RPE GUIDE (Rate of Perceived Exertion)
| RPE | DESCRIPTION | WHEN TO USE |
|---|---|---|
| 7 | Could do 3+ more reps | Warm-up sets, deload |
| 8 | Could do 2 more reps | Block 1 hypertrophy work sets |
| 8.5 | Could do 1–2 more reps | Block 1 final weeks, Block 2 work sets |
| 9 | Could do 1 more rep | Block 2 heavy work sets |
| 9.5 | Maybe could do 1 more, very hard | Top singles, Block 2 final weeks |
| 10 | Absolute maximum, no reps left | 600 lb attempt only |
INJURY PREVENTION NON-NEGOTIABLES
THESE ARE NOT OPTIONAL:
- Never skip face pulls (shoulder health on every back day)
- Never skip leg curls (hamstring protection for heavy deadlifts)
- Never skip the warm-up protocol — cold muscles under maximal load = injury
- Never train through sharp joint pain (dull muscle soreness is fine; sharp pain in joints is not)
- If a set feels wrong (form breaking down badly), rack it, rest, and try again — never grind through a dangerous rep
- Sleep 7–9 hours. You grow and recover outside the gym.