Once linear progression stalls, you need structure — this program delivers it. A proven 5×5 framework across three lifting days per week, with built-in deloads and clear rules for when to push and when to back off. Great as a second program after Strength Foundations, or for anyone with a solid technical base looking for a straightforward strength cycle.
Preview week 1 — purchase to unlock the full program.
Day 1 — Squat Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 4 | 6-8 | 120 sec |
| Front Squat | 4 | 5-6 | 150 sec |
| Weighted Pull-Up | 4 | 5-6 | 120 sec |
| Barbell Back Squat | 5 | 5 | 150 sec |
| Barbell Bench Press | 5 | 5 | 150 sec |
Day 2 — Bench Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 5 | 5 | 150 sec |
| Conventional Deadlift | 3 | 5 | 180 sec |
| Barbell Overhead Press | 5 | 5 | 120 sec |
| Barbell Row | 4 | 6-8 | 120 sec |
| Front Squat | 4 | 5-6 | 150 sec |
Day 3 — Deadlift Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 4 | 5-6 | 150 sec |
| Weighted Pull-Up | 4 | 5-6 | 120 sec |
| Barbell Back Squat | 5 | 5 | 150 sec |
| Barbell Bench Press | 5 | 5 | 150 sec |
| Conventional Deadlift | 3 | 5 | 180 sec |
Chloe Martin
10 Jun 2026
Good program overall, a couple of sessions felt a bit long but nothing major.
Noah Williams
6 Feb 2026
The pacing was perfect and I actually stuck with it the whole way through, which never happens.
€29
One-time purchase · lifetime access
