physicalfeed

Top Set

Sixteen weeks, four days. One top set on the main lift, back-off sets behind it, and a variant lift in the second slot. No maxes to type, no machines.

Weeks
3 16 weeks · with a trainer
Days a week
4
Level
Intermediate
Gear
A barbell, a rack with safety pins, a bench, plates, a box or low bench to squat to, somewhere to hang from, and a corner to wedge the bar in.

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The sessions Four 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

First set of squats is the top set; the rest are back-offs — this week’s line says how much lighter. Floor press: pause with your arms on the floor.

Day 2 Deadlift

First set of deadlifts is the top set; reset every rep on the floor. Wedge one end of the bar in a corner for the landmine work.

Day 3 Bench

First set of bench is the top set. Box squat: sit back, stop on the box for a full second, stand. It is lighter than your squat-day back-offs.

Day 4 Variants

No top set today: every set at one weight, a clear step under your main-lift numbers. Pins at chest height; every press starts from a dead stop.

Week by week

  1. Week 1 · Introduce
  2. Week 2 · Build
  3. Week 3 · Build
  4. Week 4 · Deload with a trainer
  5. Week 5 · Push with a trainer
  6. Week 6 · Push with a trainer
  7. Week 7 · Peak with a trainer
  8. Week 8 · Deload and test with a trainer
  9. Week 9 · Introduce with a trainer
  10. Week 10 · Build with a trainer
  11. Week 11 · Build with a trainer
  12. Week 12 · Deload with a trainer
  13. Week 13 · Push with a trainer
  14. Week 14 · Push with a trainer
  15. Week 15 · Peak with a trainer
  16. Week 16 · Deload and test with a trainer

Get all 16 weeks free with a trainer.

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