Plan the main lifts across a training week

Choose the number of squat, bench and deadlift sessions first. Place assistance exercises around those sessions, then state the intended effort and rest for each movement. A named variation deserves a clear purpose in the block. Keep planned work separate from what you eventually perform.

Inspect the prescriptions

Each exercise has its own sets, repetitions, optional load or percentage, effort target and rest. Read all weeks before choosing a starting point. Use the builder to adapt the plan and share a new snapshot.

Related training tasks

• powerbuild.ing: Combine main-lift progression with clearly prescribed hypertrophy sessions.
• supertotal.ing: Combine squat, bench, deadlift, snatch and clean-and-jerk work in one program.
• deload.ing: Compare build weeks with a deliberate reduction in prescribed work.