ProgramsGreg Nuckols · SBS

SBS Strength Program

The original SBS strength system: perform sets of a fixed rep count until you hit the RIR threshold, then raise or lower the training max each week based on how many sets you completed (the 4-6 range).

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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 60% e1RMOpen-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 60% e1RMOpen-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 60% e1RMOpen-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 60% e1RMOpen-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 60% e1RMOpen-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 60% 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. Open-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 65% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 65% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 65% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 65% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 65% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 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 needed. Open-ended sets: 6 reps per set, continue until RIR ≤4 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 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 needed. Open-ended sets: 5 reps per set, continue until RIR ≤3 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 62.5% e1RMOpen-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 62.5% e1RMOpen-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 62.5% e1RMOpen-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 62.5% e1RMOpen-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 62.5% e1RMOpen-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 7 · 62.5% 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. Open-ended sets: 7 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 67.5% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 67.5% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 67.5% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 67.5% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 67.5% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 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 needed. Open-ended sets: 6 reps per set, continue until RIR ≤4 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

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 ÷ 0.95 × 3 · 82.5% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 82.5% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 82.5% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 82.5% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 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 needed. Open-ended sets: 5 reps per set, continue until RIR ≤3 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

Week 7Deload week

Day 1

Barbell High Bar Squat5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Incline Bench Press5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Sumo Deadlift5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment

Day 2

Barbell Bench Press5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Front Squat5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Push Press5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment

Day 3

Barbell Conventional Deadlift5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Close-Grip Bench Press5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment

Day 4

Barbell Overhead Press5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
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: do 4-6 sets at the listed weights, ignore RIR, 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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 65% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 65% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 65% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 65% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 65% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 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 needed. Open-ended sets: 6 reps per set, continue until RIR ≤4 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 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 needed. Open-ended sets: 5 reps per set, continue until RIR ≤3 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% 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. Open-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 67.5% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 67.5% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 67.5% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 67.5% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 6 · 67.5% e1RMOpen-ended sets: 6 reps per set, continue until RIR≤4 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 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 needed. Open-ended sets: 6 reps per set, continue until RIR ≤4 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

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 ÷ 0.95 × 3 · 82.5% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 82.5% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 82.5% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 72.5% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 82.5% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 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 needed. Open-ended sets: 5 reps per set, continue until RIR ≤3 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

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 ÷ 0.95 × 2 · 87.5% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 87.5% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 87.5% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 77.5% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 87.5% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 77.5% 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. Open-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

Week 14Deload week

Day 1

Barbell High Bar Squat5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Incline Bench Press5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Sumo Deadlift5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment

Day 2

Barbell Bench Press5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Front Squat5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Push Press5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment

Day 3

Barbell Conventional Deadlift5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Close-Grip Bench Press5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment

Day 4

Barbell Overhead Press5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
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: do 4-6 sets at the listed weights, ignore RIR, 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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 5 · 70% e1RMOpen-ended sets: 5 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 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 needed. Open-ended sets: 5 reps per set, continue until RIR ≤3 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% 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. Open-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

Week 17

Day 1

Barbell High Bar Squat6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Open-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

Day 2

Barbell Bench Press6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Open-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

Day 3

Barbell Conventional Deadlift6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Open-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

Day 4

Barbell Overhead Press6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Open-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 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 needed. Open-ended sets: 3 reps per set, continue until RIR ≤2 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% e1RMOpen-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 4 · 75% 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. Open-ended sets: 4 reps per set, continue until RIR≤3 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

Week 19

Day 1

Barbell High Bar Squat6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Open-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

Day 2

Barbell Bench Press6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Open-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

Day 3

Barbell Conventional Deadlift6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Open-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 3 · 80% e1RMOpen-ended sets: 3 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

Day 4

Barbell Overhead Press6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Open-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 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 needed. Open-ended sets: 3 reps per set, continue until RIR ≤2 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%

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 ÷ 0.95 × 1 · 95% e1RMOpen-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 1 · 95% e1RMOpen-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.
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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 1 · 95% e1RMOpen-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 2 · 85% e1RMOpen-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

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 ÷ 0.95 × 1 · 95% e1RMOpen-ended sets: 1 rep per set, continue until RIR ≤1 at the end of a set (target range 4-6 sets, 5 sets used as placeholder). Fewer than 4 sets -> TM -5%; more than 6 sets -> TM +2%
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 ÷ 0.95 × 2 · 85% 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. Open-ended sets: 2 reps per set, continue until RIR≤2 at the end of a set (target range 4-6 sets, 5 sets entered here as a placeholder). Fewer than 4 sets → TM-5%; more than 6 sets → TM+2%.

Week 21Deload week

Day 1

Barbell High Bar Squat5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Incline Bench Press5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Sumo Deadlift5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment

Day 2

Barbell Bench Press5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Front Squat5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Push Press5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment

Day 3

Barbell Conventional Deadlift5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
Barbell Close-Grip Bench Press5 × 5 · 50% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment

Day 4

Barbell Overhead Press5 × 5 · 60% e1RMDeload week: just complete 4-6 sets at the listed weights, ignore RIR, no TM adjustment
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: do 4-6 sets at the listed weights, ignore RIR, do not adjust TM.

Program guide

Overview

The original SBS Strength Program (Stronger by Science / Greg Nuckols). 21 weeks = three 7-week blocks (deloads in Weeks 7/14/21); intensity rises and reps per set fall from block to block, taking main lifts from 70% to 95%. Unlike the "final set to failure" variation, autoregulation in this version works through set count: each exercise is done in sets of a fixed rep count, stopping when the reps in reserve (RIR) at the end of a set hit the threshold; completing 4-6 sets is normal, and anything above or below that means adjusting the training max (TM).

Who it's for

Intermediate to advanced lifters; those who dislike going to failure every week and prefer to do more or fewer sets depending on how they feel.
This entry is the 4-day full-body version (official default; 2x-6x and low-frequency versions also exist).

Weekly structure

Same as the RTF version: day 1 squat + incline bench press + sumo deadlift; day 2 bench press + front squat + push press; day 3 deadlift + close-grip bench press; day 4 press + paused squat. Main-lift weekly intensity waves (%TM): 70/75/80→72.5/77.5/82.5→60→75/80/85→77.5/82.5/87.5→60→80/85/90→85/90/95→60; accessories -10 points. Reps per set come from an intensity lookup (70% → 5, 80% → 3, 90% → 1); the RIR threshold drops as intensity rises (≤57.5% → 5, 60-67.5% → 4, 70-77.5% → 3, 80-87.5% → 2, 90-95% → 1, 97.5%+ → 0).

Progression rules (TM autoregulation)

Treat the in-app 1RM as the training max (TM). For each exercise, do sets until the RIR at the end of a set is ≤ the threshold:

Completed fewer than 4 sets → that lift's TM -5%
Completed 4-6 sets → no change
Completed more than 6 sets → TM +2%

The data side uses 5 sets as a placeholder; in practice, just do 4-6 sets per the rules above (use "add a set" to fill in sets). The @RPE8 single check and deload-week semantics are the same as the RTF version: the measured single ÷ 0.9 can directly update TM; deload weeks (7/14/21) make no adjustments.

Notes

A conservative starting 1RM is fine; the system will calibrate automatically.
Upper back/accessory choices have no placeholders; paused squat is attached to squat (tempo 0-2-0, reduce for its own lower max).
If you want a more objective adjustment signal, use the "final set to failure" variation; for a compromise between the two, use the "last set RIR" variation.

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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