ProgramsGreg Nuckols · SBS

SBS Strength Program: Reps to Failure

Greg Nuckols' 21-week autoregulated strength system: 4 fixed-rep sets per exercise + a final set to failure, raising or lowering the training max each week based on the final set, with three 7-week blocks that deepen block by block up to 95%.

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

Intermediate
Strength

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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 ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 7 · 60% e1RM1 × 1+ · 60% e1RMAMRAP set: target 14 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 7 · 60% e1RM1 × 1+ · 60% e1RMAMRAP set: target 14 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 7 · 60% e1RM1 × 1+ · 60% e1RMAMRAP set: target 14 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 7 · 60% e1RM1 × 1+ · 60% e1RMAMRAP set: target 14 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 7 · 60% e1RM1 × 1+ · 60% e1RMAMRAP set: target 14 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 7 · 60% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 60% e1RM · tempo 0-2-0AMRAP set: target 14 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 6 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 65% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 65% e1RM · tempo 0-2-0AMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 70% e1RM · tempo 0-2-0AMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 7 · 62.5% e1RM1 × 1+ · 62.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 7 · 62.5% e1RM1 × 1+ · 62.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 7 · 62.5% e1RM1 × 1+ · 62.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 7 · 62.5% e1RM1 × 1+ · 62.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 7 · 62.5% e1RM1 × 1+ · 62.5% e1RMAMRAP set: target 13 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 7 · 62.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 62.5% e1RM · tempo 0-2-0AMRAP set: target 13 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 6 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 67.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 67.5% e1RM · tempo 0-2-0AMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 3 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 5 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 3 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 5 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 5 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 3 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 5 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 72.5% e1RM · tempo 0-2-0AMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Week 7Deload week

Day 1

Barbell High Bar Squat5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Incline Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Sumo Deadlift5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 2

Barbell Bench Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Front Squat5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Push Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 3

Barbell Conventional Deadlift5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Close-Grip Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 4

Barbell Overhead Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell High Bar Squat5 × 5 · 50% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; percentages are based on your own training max for this lift (about 90-95% of your squat), reduce the weight if needed. Deload 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 ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 6 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 65% e1RM1 × 1+ · 65% e1RMAMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 65% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 65% e1RM · tempo 0-2-0AMRAP set: target 12 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 70% e1RM · tempo 0-2-0AMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 75% e1RM · tempo 0-2-0AMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 6 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 67.5% e1RM1 × 1+ · 67.5% e1RMAMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 6 · 67.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 67.5% e1RM · tempo 0-2-0AMRAP set: target 11 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 3 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 5 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 3 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 5 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 5 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM1 × 1+ · 72.5% e1RMAMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 3 · 82.5% e1RM1 × 1+ · 82.5% e1RMAMRAP set: target 5 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 72.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 72.5% e1RM · tempo 0-2-0AMRAP set: target 9 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 2 · 87.5% e1RM1 × 1+ · 87.5% e1RMAMRAP set: target 3 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 2 · 87.5% e1RM1 × 1+ · 87.5% e1RMAMRAP set: target 3 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 2 · 87.5% e1RM1 × 1+ · 87.5% e1RMAMRAP set: target 3 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 77.5% e1RM1 × 1+ · 77.5% e1RMAMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 2 · 87.5% e1RM1 × 1+ · 87.5% e1RMAMRAP set: target 3 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 77.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 77.5% e1RM · tempo 0-2-0AMRAP set: target 7 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Week 14Deload week

Day 1

Barbell High Bar Squat5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Incline Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Sumo Deadlift5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 2

Barbell Bench Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Front Squat5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Push Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 3

Barbell Conventional Deadlift5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Close-Grip Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 4

Barbell Overhead Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell High Bar Squat5 × 5 · 50% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; percentages are based on your own training max for this lift (about 90-95% of your squat), reduce the weight if needed. Deload 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM1 × 1+ · 70% e1RMAMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 5 · 70% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 70% e1RM · tempo 0-2-0AMRAP set: target 10 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 75% e1RM · tempo 0-2-0AMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Week 17

Day 1

Barbell High Bar Squat5 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.91 × 1+ · 90% e1RMAMRAP set: target 2 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 2

Barbell Bench Press5 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.91 × 1+ · 90% e1RMAMRAP set: target 2 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 3

Barbell Conventional Deadlift5 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.91 × 1+ · 90% e1RMAMRAP set: target 2 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 4

Barbell Overhead Press5 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.91 × 1+ · 90% e1RMAMRAP set: target 2 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 80% e1RM · tempo 0-2-0AMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM1 × 1+ · 75% e1RMAMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 4 · 75% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 75% e1RM · tempo 0-2-0AMRAP set: target 8 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Week 19

Day 1

Barbell High Bar Squat5 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.91 × 1+ · 90% e1RMAMRAP set: target 2 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 2

Barbell Bench Press5 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.91 × 1+ · 90% e1RMAMRAP set: target 2 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 3

Barbell Conventional Deadlift5 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.91 × 1+ · 90% e1RMAMRAP set: target 2 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM1 × 1+ · 80% e1RMAMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)

Day 4

Barbell Overhead Press5 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.91 × 1+ · 90% e1RMAMRAP set: target 2 reps. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 3 · 80% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 80% e1RM · tempo 0-2-0AMRAP set: target 6 reps. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 1 · 95% e1RM1 × 1+ · 95% e1RMAMRAP set: target 1 rep. Adjust next week's TM by the gap to target (see the progression rules in the 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 ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 1 · 95% e1RM1 × 1+ · 95% e1RMAMRAP set: target 1 rep. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 1 · 95% e1RM1 × 1+ · 95% e1RMAMRAP set: target 1 rep. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 2 · 85% e1RM1 × 1+ · 85% e1RMAMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the 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 ÷ 0.94 × 1 · 95% e1RM1 × 1+ · 95% e1RMAMRAP set: target 1 rep. Adjust next week's TM by the gap to target (see the progression rules in the doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.94 × 2 · 85% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed1 × 1+ · 85% e1RM · tempo 0-2-0AMRAP set: target 4 reps. Adjust next week's TM based on the gap from the target (see progression rules in the doc).

Week 21Deload week

Day 1

Barbell High Bar Squat5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Incline Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Sumo Deadlift5 × 8 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 2

Barbell Bench Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Front Squat5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Push Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 3

Barbell Conventional Deadlift5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell Close-Grip Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Day 4

Barbell Overhead Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, no AMRAP set, do not adjust TM.
Barbell High Bar Squat5 × 5 · 50% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; percentages are based on your own training max for this lift (about 90-95% of your squat), reduce the weight if needed. Deload week: just complete the listed weights, no AMRAP set, do not adjust TM.

Program guide

Overview

The SBS Strength Program (Reps to Failure variation) comes from Stronger by Science (Greg Nuckols) and is the community's best-regarded autoregulated strength system. 21 weeks in three 7-week blocks (each block = two 3-week intensity waves + 1 deload week, with deloads in Weeks 7/14/21); intensity rises and reps per set fall from block to block, taking main lifts from 70% to 95%, with a new-max test after the Week 21 deload. Daily structure for each lift: optional @RPE8 single check → 4 sets of fixed reps → final set to failure (rep-out). The training max (TM) is raised or lowered automatically each week based on the final set, which is the core of the system.

Who it's for

Intermediate to advanced lifters; this entry is the 4-day full-body version (the official default structure; 2x-6x frequency and low-frequency templates exist in the source pack).
Anyone who wants weight to adjust automatically based on performance rather than fixed-percentage progression.

Weekly structure (default configuration)

Day	Exercises
Day 1	Squat (main) + incline bench press + sumo deadlift
Day 2	Bench press (main) + front squat + push press
Day 3	Deadlift (main) + close-grip bench press
Day 4	Press (main) + paused squat

Main-lift weekly intensity waves (%TM): 70/75/80 → 72.5/77.5/82.5 → 60 (deload) → 75/80/85 → 77.5/82.5/87.5 → 60 → 80/85/90 → 85/90/95 → 60. Accessories are always 10 percentage points below the main lift. Reps per set and the final-set target come from an intensity lookup (e.g. 70% → 5 reps / final-set target 10; 80% → 3 reps / target 6; 90% → 1 rep / target 2).

Progression rules (core: TM autoregulation)

Treat the in-app 1RM for each lift as its training max (TM). After each final-set rep-out, adjust that lift's 1RM by hand before the next session based on "actual reps - target reps":

Final-set performance	TM adjustment
2 or more reps below target	-5%
1 rep below target	-2%
Exactly on target	No change
1 rep over	+0.5%
2 reps over	+1%
3 reps over	+1.5%
4 reps over	+2%
5 or more reps over	+3%

Another calibration route: the optional @RPE8 single before the working sets of each lift. Divide the weight you actually lifted by 0.9 and use it to update that lift's 1RM directly. Deload weeks have no AMRAP sets and no TM adjustments. After the Week 21 deload you can schedule a proper new-max test; if the Week 20 single at 95% feels too heavy, you can switch to a "conservative new max" and take a weight you're sure of (the author's suggestion).

Notes

A conservative starting 1RM is fine; the system will calibrate your TM within a few weeks (that is its design intent).
The source sheet gives no fixed prescription for upper back and accessory work (rows/pull-ups/pulldowns, etc.): pick your own weights and progress gradually. This library doesn't include placeholders for them; add 2-4 sets per session yourself.
Paused squat is attached to the squat exercise (2-second pause at the bottom, tempo 0-2-0). Its own max is about 90-95% of your squat, so reduce the weight as needed; for precision, track a separate paused squat TM mentally.
The original is in lb; weights are rounded to 2.5 kg here. If you swap weighted pull-ups/dips into an exercise slot, log the 1RM as "bodyweight + added weight".

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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