Base, Build, Peak
Twelve weeks on the barbell in three blocks: fives on three days, fours on four, triples on three. The event gives each lift its next weight. Pairs with the Fuel plan Training day, rest day.
- Weeks
- 3 12 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A barbell, plates, a rack and a flat bench. A pull-up bar and dip bars if you have them; the rack and the floor stand in.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Squat and Press
- Back Squat 4 × 5
- Overhead Press 4 × 5
- Romanian Deadlift 3 × 8-12
- Chin-up or Inverted Row 3 × 5-8
- Plank 3 × 45 sec
Three minutes between squat sets. The Romanian deadlift is slow on the way down — three seconds, a one-second pause, then up.
Day 2 Bench and Row
- Bench Press 4 × 5
- Barbell Row 3 × 8-12
- Barbell Lunge 3 × 8 each side
- Dip or Push-up 3 × 8-12
- Hanging Leg Raise 3 × 8-12
Pause the bar on your chest for a moment on every bench rep. Row to the lower ribs, chest up.
Day 3 Deadlift
- Deadlift 3 × 5
- Front Squat 3 × 5
- Paused Bench Press 3 × 5
- Barbell Curl 3 × 8-12
- Side Plank 3 × 30 sec each side
Reset every deadlift rep on the floor. The paused bench holds the bar still on your chest for a count of two.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
- Week 9 · Introduce with a trainer
- Week 10 · Build with a trainer
- Week 11 · Build with a trainer
- Week 12 · Deload with a trainer
What it trains
Abdominals · Chest · Quadriceps · Middle back · Biceps · Hamstrings · Lats · Lower back · Shoulders · Triceps
Plans like this one
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