Suggestions
Weekly Structure
Day 1 and Day 2 should be consecutive days. Rest between Day 2 and 3. Day 3 and 4 should be consecutive days.
Example: Mon (D1), Tue (D2), Wed (REST), Thu (D3), Fri (D4), Sat & Sun (REST)
How to set an initial Training Max
If you know what your 1 rep max (1RM) is, enter your 1RM * 0.9 as your training max.
This program is designed for intermediate lifters who have at least some exposure to these lifts. If you cannot provide an estimate, I would recommend trying a beginner's powerlifting program for a couple weeks to learn more about your level with these exercises (e.g. Stronglifts 5x5, Starting Strength etc.).
How to set Target Weights and Reps for the secondary and tertiary exercises
If you have never done the exercise before, I would google "Suggested starting weight for <exercise> for a beginner" and put those in. It might help to enter your gender, age, and weight for a better estimate. Use that value as a baseline, and you can adjust as necessary after you try the exercises out.
If you have done the exercises before, use your best judgment based on the suggested rep range.
Progression Rules
After completing a 5-week cycle, use the rules below to decide how to progress:
1. Primary Lifts (Training Max–Based)
Primary lifts (e.g., Squat, Bench, Deadlift, OHP) use a Training Max (TM).
A Training Max is a conservative reference weight—not your true 1RM. It's intentionally set lower so your percentages stay consistent and sustainable across cycles, rather than being based on a fluctuating or overestimated max.
Progression rule:
- If you successfully complete all prescribed reps for the cycle → increase your TM by the set increment for the next cycle.
- All future working weights will automatically adjust based on this new TM.
Example:
- Current TM (Squat): 290 lbs
- You complete all reps for the cycle
- Increment: +10 lbs
- → New TM = 300 lbs
- → Next cycle's squat weights increase accordingly
2. Secondary & Tertiary Lifts (Fixed Weight + Rep Targets)
These lifts (e.g., rows, curls, lateral raises) use a double progression system: reps first, then weight.
Progression rule:
- If you complete most or all prescribed reps → increase reps by 1 next cycle
- Continue increasing reps until you reach the top of the target range
- Once you hit the top of the range → increase weight and reset reps to the bottom of the range
Example:
- Increment: 5 lb
- Target range: 8–12 reps
- Current Target Reps: 3 sets of 10 reps
- Current Target Weight: 50 lb
Cycle progression:
- Next cycle → 50 lb, 3×11
- Then → 50 lb, 3×12
- Then → 55 lb, 3×8
3. Percentage-Based Secondary Lifts (Linked to Primary Lifts)
Some lifts (e.g., DB Bench, RDL) are calculated as a percentage of a primary lift (e.g., Bench, Deadlift). As you make progress on those the primary lifts, your secondary lifts will automatically adjust accordingly.
What if you fail a set or miss reps?
Failure is expected at times and is part of the progression process.
To keep things simple for tertiary (and some secondary hypertrophy) lifts, all sets share the same target reps. This means you are not adjusting reps within a workout (e.g., 10, 9, 8). Instead, the goal is:
"Every set aims to hit the same target (e.g., 3×10)"
Progression rule:
"If you miss reps → repeat the same weight and target reps next cycle"
Example:
- Target: 3×10
- What you managed to do: 10, 9, 8
- → Do not adjust to 10/9/8 next time
- → Instead, repeat 3×10 next cycle and aim to complete it
When should you decrease weight?
While most failures should simply be retried, there are cases where reducing weight is appropriate:
- Initial setup is too aggressive: If you're missing reps by a wide margin (e.g., target 10, but hitting 6–7), your starting weight is likely too high.
- Repeated failure across multiple cycles: If you fail the same lift for 2–3 consecutive cycles without improvement, it may indicate the load is unsustainably high.
- Form breakdown or excessive fatigue: If reps are being completed with poor form or recovery is clearly compromised, lowering the weight is the better long-term decision.