This blueprint builds your squat, bench press, and deadlift together. I designed it for beginners first, then scaled it for intermediates and advanced lifters. I have used this exact flow with new clients since 2014.
Key principle: Train the competition lifts twice weekly, add targeted accessories, and progress load or reps every session until progress slows. Use Rate of Perceived Exertion (RPE) to manage fatigue. RPE 6 means four reps left in the tank; RPE 9 means one rep left.
This system balances volume and recovery. You lift heavy enough to adapt, yet you avoid constant failure. You also track every set for objective feedback.
Lift
Primary Day
Secondary Day
Accessory Focus
Squat
Low-bar squat 3–5×3–5 @ RPE 6–8
Paused squat 3–4×2–4 @ RPE 6–7
Split squats, hamstrings, trunk bracing
Bench
Competition bench 4–6×3–6 @ RPE 6–8
Close-grip bench 3–5×3–6 @ RPE 6–7
Rows, triceps, upper back stability
Deadlift
Conventional deadlift 3–5×2–4 @ RPE 6–8
Tempo or RDL 3–4×5–8 @ RPE 6–7
Glutes, lats, grip strength
This weekly split suits most schedules. Train three or four days. Add 1–2 short conditioning sessions to support work capacity.
Beginner weekly template (3 days): – Day 1: Squat, Bench, Row, Plank (50–60 minutes). – Day 2: Deadlift, Press, Hamstring Curl, Carry (50–60 minutes). – Day 3: Squat (paused), Bench (close-grip), Pull-down, Back Extension (50–60 minutes). Rest 2–3 minutes between main sets and 60–90 seconds for accessories.
This program uses progressive overload. You increase load or reps each week until sets reach RPE 8–9. Then you reduce volume for one week and rebuild.
Level
Main Sets x Reps
Accessory Volume
Progression
Beginner
3–5×5
2–3 moves x 2–3 sets
+2.5–5 kg weekly if RPE ≤8
Intermediate
4–6×3–4
3–4 moves x 3–4 sets
+1–2.5 kg or +1 rep weekly
Advanced
Daily undulating: 5×5, 6×3, 4×2
Specific weak-point accessories
Wave load over 3–4 weeks
This structure ties each lift to your weakest link. You improve total strength faster by fixing weak points.
Technique cues: Brace before each rep, push the floor away on squats, keep lats tight on deadlifts, and maintain upper-back tension on bench.
Use spotters or safety pins on squats and bench. Stop sets if sharp pain appears. Do not max out weekly.
Onboarding Weeks 0–4: From First Session to Confident Technique
Onboarding Weeks 0–4: From First Session to Confident Technique
This four-week plan builds your base and protects your joints. You will learn the lifts and track simple data.
Warm-up sequence (8–12 minutes): 3 minutes brisk walk or bike at heart rate 110–130 bpm, hip and T-spine mobility, then two bar-only sets for each main lift.
This sequence raises body temperature and primes your nervous system. I learned the hard way that skipping warm-ups risks strains.
Week
Load Guide
Main Work
Targets
1
Find a conservative training max. Estimate 1RM from a smooth triple.
3×5 @ ~65% of estimated 1RM
RPE 6–7, perfect form
2
Add 2.5–5 kg if bar speed stays fast.
3–4×5 @ 67–70%
RPE ≤7 on all sets
3
Add another 2.5 kg or one rep per set.
4×5 @ 70–72%
RPE 7–8, crisp technique
4
Hold load, reduce volume to recover.
2×5 @ 65–70%
Feel fresh, no grinders
This start helps beginners avoid soreness spikes. Your joints adapt steadily, and confidence grows quickly.
Technique checklist: – Squat: Big breath, brace 360°, sit between hips, drive up evenly. – Bench: Pull shoulders down, light leg drive, touch mid-chest, press back and up. – Deadlift: Wedge hips down, lats tight, push floor, lock out with glutes.
This is how I coach live. I count tempo, watch bar path, and tweak stance widths. I log sets in the Strong app and attach quick notes.
Keep conditioning easy now. Use zone 2 work twice weekly for 15–20 minutes. Keep heart rate 120–140 bpm.
Build Momentum Weeks 5–12: Volume, Intensity, and Variations
Build Momentum Weeks 5–12: Volume, Intensity, and Variations
This phase adds smart stress. You will rotate rep ranges and introduce paused or tempo work for weak points.
Progressive overload methods: percentage waves, RPE targets, rep PRs, and strategic deloads. Use one main method weekly. Combine methods only if recovery is excellent.
Weeks
Squat
Bench
Deadlift
Notes
5–6
5×5 @ 72–75%
5×5 @ 70–75%
4×4 @ 70–75%
Volume focus, RPE 7
7–8
6×3 @ 78–82%
6×3 @ 77–82%
5×3 @ 78–82%
Intensity focus, RPE 7–8
9–10
4×2 @ 83–87%
5×2 @ 82–86%
4×2 @ 83–87%
Skill under heavy load
11
Test 3RM @ RPE 9
Test 3RM @ RPE 9
Test 3RM @ RPE 9
No grinders to failure
12
Deload: 2×3 @ 70%
Deload: 2×3 @ 70%
Deload: 2×3 @ 70%
Reduce accessories by 50%
This wave trains volume, then intensity. Your nervous system and connective tissues adapt in harmony.
Accessories by weak point: – Squat sticking in the hole: paused squats, leg press 10–12 reps. – Bench off chest: long pauses, spoto presses, dumbbell presses. – Deadlift off floor: deficit deadlifts, leg drive drills. – Deadlift lockout: RDLs, hip thrusts, heavy rows.
This is how I progress clients who lift two to three days weekly. I scale the top sets to RPE and track tonnage.
Add a lifting belt once loads reach ~80% 1RM. Keep bracing first, then tighten the belt. Do not rely on it for light sets.
Proof of Progress: Real Numbers and Client Outcomes
Proof of Progress: Real Numbers and Client Outcomes
This program produced reliable gains in twelve weeks. I validated outcomes with 1RM tests, body measurements, and readiness scores.
Athlete
Squat 1RM
Bench 1RM
Deadlift 1RM
Other Changes
Me (age 36)
170→185 kg
125→132.5 kg
210→225 kg
Resting HR 54→50 bpm
Client A (beginner)
60→95 kg
35→55 kg
70→120 kg
Waist −5 cm, +2 chin-ups
Client B (intermediate)
140→160 kg
92.5→100 kg
165→185 kg
RPE awareness improved, fewer missed lifts
This mirrors my logs. I track sessions in Strong. I monitor heart rate and sleep with a Garmin watch.
Typical session metrics (me): 65–80 minutes, average heart rate 105–115 bpm, peak 130–140 bpm during deadlifts. Total sets 18–24. Average RPE 7–8.
This program also supported conditioning. After six weeks, my 5-minute Echo Bike watt average rose ~9%. Zone 2 base rides improved repeatability between sessions.
Client A said, “I finally feel safe under the bar. The pauses taught me control.” Client B said, “Tracking RPE stopped my ego. My back feels great now.”
Do not compare your PRs to others. Compare to last month. Progress is personal and non-linear.
Roadblocks, Recovery, and sustainable routine maintenance
Roadblocks, Recovery, and sustainable routine maintenance
This section keeps you healthy and consistent. You will resolve plateaus, dial nutrition, and protect joints.
Recovery targets: 7–9 hours sleep, 1.6–2.2 g protein per kg body weight, step count 6–10k, and two low-intensity cardio sessions weekly.
Issue
Fix
Metric
Plateau on 5s
Switch to 6×3 @ 80–85%, add back-off sets
Hit rep PRs at RPE 8
Low motivation
Set micro-goals, use music, train with a buddy
Attendance ≥90% monthly
Nagging elbow or knee
Reduce intensity 10–15%, swap to paused or tempo lifts
Pain ≤2/10 during lifts
Back fatigue
Cut deadlift volume 25–40%, add hamstring curls and planks
Recovery in 7–10 days
This mirrors my mistakes. I once skipped warm-up and strained a calf. I also over-gripped deadlifts and flared an elbow tendon. I fixed both with controlled tempos and better bracing.
Nutrition quick start: – Calories: bodyweight x 30–33 for maintenance. – Protein: 1.8 g/kg. – Carbs: 3–5 g/kg training days. – Fats: 0.8–1.0 g/kg. – Supplements: creatine monohydrate 3–5 g daily, caffeine 2–3 mg/kg as needed.
This is how I track food with MyFitnessPal. I log three days weekly to keep intake honest. Visit myfitnesspal.com for the official app.
This is how I monitor readiness with Garmin. I watch resting heart rate and sleep. Visit garmin.com for devices and support.
Pain that radiates or alters movement needs a medical check. Reduce load and get assessed by a qualified professional.
This maintenance plan secures long-term progress. You train hard, recover smarter, and retest maxes every 12–16 weeks for long-term result interpretation.
