Build your strength program
Pick which of the big three you want to train. Keep all of them, drop one, or push a lagging lift up. Enter your maxes, and get a periodised block with real bar weights, %1RM and RPE for every set. Edit it and download it.
Minimum 3 weeks.
| Top set / week | W1 | W2 | W3 | W4 | W5 | W6 | W7 | W8 |
|---|---|---|---|---|---|---|---|---|
| Linea | Linea | Linea | DL | Linea | Linea | Linea | Linea | |
| SquatLow-bar Back Squat | 3×5107.5 kg · 77% | 3×5110 kg · 79% | 3×5112.5 kg · 80% | 3×590 kg · 64% | 3×5115 kg · 82% | 3×5115 kg · 82% | 3×5117.5 kg · 84% | 3×5120 kg · 86% |
| Bench PressPaused Bench | 3×577.5 kg · 78% | 3×580 kg · 80% | 3×580 kg · 80% | 3×565 kg · 65% | 3×582.5 kg · 83% | 3×582.5 kg · 83% | 3×585 kg · 85% | 3×585 kg · 85% |
| DeadliftConventional Deadlift | 1×5140 kg · 78% | 1×5142.5 kg · 79% | 1×5145 kg · 81% | 1×5117.5 kg · 65% | 1×5147.5 kg · 82% | 1×5147.5 kg · 82% | 1×5150 kg · 83% | 1×5152.5 kg · 85% |
RPE estimates are starting guides, not measured effort. Adjust loads to your actual effort; keep 1–3 reps in reserve during rep-based training. RPE 10 means no reps in reserve, not a training target. Linear loads rise from 77.5% toward 85% of your entered 1RM across non-deload weeks. Plate rounding can repeat loads. Advance only while completing the sets with 1–3 reps in reserve; otherwise repeat or reduce the load. Reassess your 1RM before another block.
Session estimates include the listed warm-up sets at about 20 seconds of work and 60 seconds of rest each, plus working sets and rests. Allow extra time for equipment changes or longer rests.
Showing W1 · Linear progression.
| Exercise | Prescription | Effort | ||
|---|---|---|---|---|
| T1 | Low-bar Back Squat Warm-up: bar ×5 · 42.5 kg ×5 · 65 kg ×3 · 80 kg ×2 · 92.5 kg ×1 | 107.5 kg×3×5 | RPE 7.5 | |
| T2 | Paused Bench · volume | 67.5 kg×3×6 | RPE 6 | |
| S | Pause Squat (2s) | 92.5 kg×3×5 66% of Squat 1RM | RPE 5 | |
| A | 3 ×8-12 | RPE 8 | ||
| B | 3 ×8-12 | RPE 8 | ||
| C | 3 ×8-12 | RPE 8 | ||
| D | 3 ×8-12 | RPE 8 | ||
| Exercise | Prescription | Effort | ||
|---|---|---|---|---|
| T1 | Paused Bench Warm-up: bar ×5 · 30 kg ×5 · 47.5 kg ×3 · 57.5 kg ×2 · 65 kg ×1 | 77.5 kg×3×5 | RPE 7.5 | |
| T2 | Low-bar Back Squat · volume | 95 kg×3×6 | RPE 6 | |
| S | Paused Bench (1-2s) | 67.5 kg×3×5 68% of Bench Press 1RM | RPE 5.5 | |
| A | 3 ×8-12 | RPE 8 | ||
| B | 3 ×8-12 | RPE 8 | ||
| C | 3 ×8-12 | RPE 8 | ||
| D | 3 ×8-12 | RPE 8 | ||
| Exercise | Prescription | Effort | ||
|---|---|---|---|---|
| T1 | Conventional Deadlift Warm-up: bar ×5 · 70 kg ×3 · 97.5 kg ×2 · 120 kg ×1 | 140 kg×5 | RPE 7.5 | |
| S | Paused Deadlift (1-2s) | 120 kg×3×4 66% of Deadlift 1RM | RPE 5 | |
| A | 3 ×8-12 | RPE 8 | ||
| B | 3 ×8-12 | RPE 8 | ||
| C | 3 ×8-12 | RPE 8 | ||
| D | 3 ×8-12 | RPE 8 | ||
Weekly working sets per lift, intensity zones and a workload estimate. These fixed landmarks and scores are planning guides, not measured recovery limits.
Your plan stays on your device.
Educational only. Not medical advice. Check with a physician before a heavy barbell program. Heavy lifting carries real injury risk; stop if you feel pain, dizziness or shortness of breath. The %1RM are population estimates that drift day to day, so autoregulate by RPE. Confirm every plate before you load.
Want this built around you?
This is the same method I use with clients. The difference is a coach picking variations around your leverages and weak points, reviewing the sets and RPE you log, and adjusting loads week to week.