ProgramsGreg Nuckols · The Journey

The Journey: Intermediate

The Journey's intermediate phase: the big four trained on separate days, a 15-week triple wave (70%→90%) with accessory variations and an optional hypertrophy block, plus several progression options to choose from.

Weeks: 15
Days / week: 4
Exercises / day: 2

Intermediate
Strength

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Week structure

Week 1

Day 1

Barbell High Bar Squat4 × 4 · 70% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 4 · 70% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 4 · 70% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 4 · 70% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 2

Day 1

Barbell High Bar Squat4 × 3 · 75% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 3 · 75% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 3 · 75% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 3 · 75% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 3

Day 1

Barbell High Bar Squat4 × 2 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 2 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 2 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 2 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 4

Day 1

Barbell High Bar Squat4 × 4 · 72.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 4 · 72.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 4 · 72.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 4 · 72.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 5

Day 1

Barbell High Bar Squat4 × 3 · 77.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 3 · 77.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 3 · 77.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 3 · 77.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 6

Day 1

Barbell High Bar Squat4 × 2 · 82.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 2 · 82.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 2 · 82.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 2 · 82.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 7

Day 1

Barbell High Bar Squat4 × 4 · 75% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 4 · 75% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 4 · 75% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 4 · 75% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 8

Day 1

Barbell High Bar Squat4 × 3 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 3 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 3 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 3 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 9

Day 1

Barbell High Bar Squat4 × 2 · 85% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 2 · 85% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 2 · 85% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 2 · 85% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 10

Day 1

Barbell High Bar Squat4 × 4 · 77.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 4 · 77.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 4 · 77.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 4 · 77.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 11

Day 1

Barbell High Bar Squat4 × 3 · 82.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 3 · 82.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 3 · 82.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 3 · 82.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 12

Day 1

Barbell High Bar Squat4 × 2 · 87.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 2 · 87.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 2 · 87.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 2 · 87.5% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 13

Day 1

Barbell High Bar Squat4 × 4 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 4 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 4 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 4 · 80% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 14

Day 1

Barbell High Bar Squat4 × 3 · 85% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 3 · 85% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 3 · 85% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 3 · 85% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Week 15

Day 1

Barbell High Bar Squat4 × 2 · 90% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Romanian Deadlift4 × 5Deadlift accessory slot (defaults to Romanian deadlift, any deadlift variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 2

Barbell Bench Press4 × 2 · 90% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Dumbbell Seated Shoulder Press4 × 5Shoulder press accessory slot (defaults to seated dumbbell press, any press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Day 3

Barbell Conventional Deadlift4 × 2 · 90% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Front Squat4 × 5Squat accessory slot (front squat by default, any squat variation can be substituted). Choose one of three accessory progressions (4×4 -> 4×6 add weight / 3×5-6 -> 5×5-6 / 3×4 -> 5×6 -> add weight), see doc; 4×5 used as placeholder here

Day 4

Barbell Overhead Press4 × 2 · 90% e1RMMain lift 3-5 sets depending on how you feel (4 sets entered here as a placeholder).
Barbell Close-Grip Bench Press4 × 5Bench press accessory slot (defaults to close-grip bench press, any bench press variation can be substituted). Accessory progression, pick one of three (4x4 → 4x6 then add weight / 3x5-6 → 5x5-6 / 3x4 → 5x6 → add weight), see doc; 4x5 entered here as a placeholder.

Program guide

Overview

The Journey's intermediate program = "standard weekly template" + "progression options table". 4 sessions per week: D1 squat, D2 bench press, D3 deadlift, D4 overhead press, each with one accessory variation slot and a hypertrophy block. The library enters the main lifts as option 1 (percentage waves): a small wave every 3 weeks, adding 2.5% each wave, progressing over 15 weeks from 70%×4 to 90%×2; 3-5 sets depending on how you feel (data is entered with 4 sets as a placeholder).

Who it's for

Intermediate lifters who have finished the novice linear phase; the main stage of The Journey between beginner and advanced.

Weekly structure

Each day = main lift (wave percentages) + accessory variation (defaults: Romanian deadlift / seated dumbbell press / front squat / close-grip bench press, swappable) + hypertrophy block (set-count slots in the source sheet, not included as placeholders here): D1 hamstrings/glutes/spinal erectors 4-6 sets + quads 2-4 sets + rows 3-4 sets; D2 pull-ups or pulldowns 2-3 sets + side/rear delts 3-4 sets + arms 3-4 sets + chest 1-2 sets; D3 quads 4-6 sets + hamstrings/glutes 2-4 sets + rows 3-4 sets; D4 pull-ups or pulldowns 2-3 sets + chest 3-4 sets + arms 3-4 sets + delts 1-2 sets.

Progression rules

Pick any of four main-lift options (the library enters option 1): (1) percentage waves (as entered); (2) RM-based (work up to a 10RM → 8RM → 6RM..., with multiple sets at the same weight); (3) 4×2 starting at ~75%, adding sets each week (4×2 → 6×2 → 8×2 → add weight); (4) same as above but adding weight every three weeks. Pick one of three for accessories: 4×4 → 4×5 → 4×6 → add weight; 3×5-6 → 4×5-6 → 5×5-6 → add weight; 3×4 → ... → 5×6 → add weight. Deload every 3 or 6 weeks (schedule it yourself). The hypertrophy block can use rest-pause, myo-reps, adding sets from 2-3 to 4-5, adding reps from 6-10 to 10-15, or a combination.

Notes

Percentages are based on your current 1RM; after 15 weeks, update your 1RM based on performance and rerun, or move to "The Journey: Intermediate Peak" for meet prep.
3-5 main-lift sets is flexible: do 5 sets when you feel good, 3-4 otherwise.

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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