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12 Weeks

STRENGTH BLOCK

A twelve-week force development mesocycle. Raise the ceiling before you build on top of it.

Six phases across twelve weeks. Calibration, Accumulation, Intensification, Bridge, Peak, and Data Week, followed by a Deload. Everything runs off one number, your Calibrated Max, established in Week 0 and updated at the end of the block.

Week 1 is on the house. The other eleven, the full framework, and the calculators that run the loads live in the book.

Free Sample

Week 1: Accumulation Opening

Four sessions. Working triples. Motor pattern, bar path, clean technique at loads you can manage all four weeks.

Monday

Heavy Squat + Primary Press
  • Back Squat Top set of 3 at RPE 7, then 3 backoff sets of 3 at 5 to 8 percent below the top set
  • Bench Press Top set of 3 at RPE 7, then 3 backoff sets of 3 at 5 to 8 percent below the top set
  • Face Pulls 3 sets of 15 at RIR 2
  • Weighted Plank or Ab Wheel 3 sets, quality over reps

Wednesday

Hinge + Secondary Press
  • Conventional Deadlift Top set of 3 at RPE 7, then 2 backoff sets of 3 at 5 to 10 percent below the top set
  • Overhead Press Top set of 3 at RPE 7, then 3 backoff sets of 3 at 5 to 8 percent below the top set
  • Weighted Chin-Ups 3 sets of 5 to 6 at RPE 7
  • Face Pulls 3 sets of 15 at RIR 2

Friday

Squat Volume + Press Maintenance
  • Back Squat 4 sets of 5 at roughly 65 to 70 percent of Calibrated Max, RPE 6 to 7
  • Bench Press 4 sets of 5 at roughly 65 to 70 percent of Calibrated Max, RPE 6 to 7
  • Chest-Supported Row 3 sets of 8 at RIR 2
  • Biceps Curl 2 sets of 10 at RIR 1 to 2

Saturday

Posterior Chain + Upper Back
  • Romanian Deadlift 4 sets of 5 to 6 at RPE 7
  • Barbell Row 4 sets of 8 at RPE 7 to 8
  • Rear Delt Fly 3 sets of 12 to 15 at RIR 1 to 2
  • Hammer Curls 2 sets of 10 at RIR 1 to 2
The Wall

Weeks 2 through 12 Live in the Book

Everything else, the exact progression from Accumulation into Intensification, the Bridge singles, the Peak week, the Data Week that sets your next Calibrated Max, and the Deload.

  • All twelve weeks, session by session
  • Calibrated Max setup and calculator
  • Backoff volume prescriptions per phase
  • Data Week protocol and how to use the output
  • Adjustments for physique athletes vs. powerlifters
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