ProgramsGreg Nuckols · SBS

SBS Hypertrophy Template

The hypertrophy version of the SBS system: a 21-week high-rep wave (capped at 82.5%), 3 working sets per exercise + an autoregulated final set to failure, with hypertrophy-friendly lifts such as block pulls, leg press, and dumbbell press.

Weeks: 21
Days / week: 4
Exercises / day: 2–3

Intermediate
Hypertrophy

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Week structure

Week 1Block 1 starts

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 12 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 15 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 12 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 15 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 12 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 15 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 12 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 15 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 12 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 15 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 12 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 15 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Week 2

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 3

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Week 4

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 5

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Week 6

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 7Deload week

Day 1

Barbell High Bar Squat4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Dumbbell Bench Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Romanian Deadlift4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 2

Barbell Bench Press4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Machine Leg Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Dumbbell Overhead Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 3

Barbell Block Pull4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Incline Bench Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 4

Barbell Overhead Press4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Machine Hack Squat4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Week 8Block 2 starts

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 11 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 9

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Week 10

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 11

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Week 12

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 13

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 14Deload week

Day 1

Barbell High Bar Squat4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Dumbbell Bench Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Romanian Deadlift4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 2

Barbell Bench Press4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Machine Leg Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Dumbbell Overhead Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 3

Barbell Block Pull4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Incline Bench Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 4

Barbell Overhead Press4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Machine Hack Squat4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Week 15Block 3 starts

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 10 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 12 reps. Adjust next week's TM by the gap to target (-5/-2/0/+0.5 to +3%, see doc)

Week 16

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 17

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 18

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 9 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 19

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 6 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 8 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 10 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 20

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 5 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 6 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Romanian Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 5 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 6 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Leg Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Dumbbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 3

Barbell Block Pull1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 5 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 6 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 5 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 6 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).
Machine Hack Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.93 × 7 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (-5/-2/0/+0.5 to +3%, see doc).

Week 21Deload week

Day 1

Barbell High Bar Squat4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Dumbbell Bench Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Romanian Deadlift4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 2

Barbell Bench Press4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Machine Leg Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Dumbbell Overhead Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 3

Barbell Block Pull4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Incline Bench Press4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 4

Barbell Overhead Press4 × 14 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Machine Hack Squat4 × 17 · 55% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Program guide

Overview

The SBS Hypertrophy Template (Stronger by Science / Greg Nuckols). It keeps the 21-week, three-block skeleton with final-set-to-failure autoregulation, but with gentler intensity (starting at 70%, capped at 82.5% throughout) and higher reps (70% → 10 reps, 82.5% → 5 reps), and swaps the exercise selection for a hypertrophy-friendly setup: main lifts squat/bench press/block pull/press, accessories dumbbell bench press/Romanian deadlift/leg press/dumbbell press/incline bench press/hack squat. Each exercise gets 4 sets: 3 sets of fixed reps + a final set to failure.

Who it's for

Intermediate and above lifters whose main goal is size but who want to keep the big-lift structure and autoregulation.
The 4-day full-body version (official default; 2x-6x and low-frequency versions also exist).

Weekly structure

Day	Exercises
Day 1	Squat (main) + dumbbell bench press + Romanian deadlift
Day 2	Bench press (main) + leg press + dumbbell overhead press
Day 3	Block pull (main) + incline bench press
Day 4	Press (main) + hack squat

Main-lift weekly intensity waves as % of training max (TM): 70/72.5/75→72.5/75/77.5→60→72.5/75/77.5→75/77.5/80→60→75/77.5/80→77.5/80/82.5→60; accessories -5 points. Reps and the final-set target come from a lookup (70% → 10 reps / target 12; 77.5% → 7/9; 82.5% → 5/6).

Progression rules (TM autoregulation)

Same matrix as the RTF version: final set 2 or more reps below target → TM -5%; 1 below → -2%; on target → no change; 1/2/3/4/5+ over → +0.5/1/1.5/2/3%. The @RPE8 single check is optional (measured ÷ 0.9 updates 1RM); deload weeks (7/14/21) have no AMRAP sets and no TM adjustments.

Notes

Hypertrophy volume mostly comes from upper back and isolation accessories that you add yourself (the source sheet has no fixed prescription, and this library has no placeholders): add 3-5 exercises of your choice each day.
Block pull is a deadlift variation pulled from blocks/the rack; set the height to personal preference (below the knee is ideal).

Program by Greg Nuckols. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.

Make every set count.

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