A full accumulation-to-peak cycle designed to bring your squat, bench and deadlift to a tested max at the end of ten weeks — whether that's a meet, a gym test day, or just proving something to yourself. Requires a solid strength base and comfort with RPE-based autoregulation.
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 |
Day 4 — Overhead Press Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| Weighted Pull-Up | 4 | 5-6 | 120 sec |
Felix Andersson
16 Aug 2026
Solid program, well organized. Would have liked a couple more exercise variations but overall great value.
Ryan Foster
21 Jul 2026
Really enjoyed the variety across the weeks — never got bored.
Ahmed Hassan
9 Jun 2026
This exceeded my expectations. Worth every euro.
€42
One-time purchase · lifetime access
Lucas Meyer
20 Apr 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
Chloe Martin
30 Mar 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
