Maximum strength
Strength program: build raw maximum strength
Powerlifting-inspired strength program: squat, bench, deadlift. Linear periodization, 8-week 1RM progression.
3 sessions/week8 weeksFree
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Who is this program for?
Lifters focused on strength gains and 1RM performance.
Key points
- ·3 sessions per week focused on the Big 3: squat, bench press, deadlift.
- ·Undulating linear periodization: intensity varies each week (heavy / medium / light).
- ·RPE 7–9 on top sets, 3–5 minute rest between sets.
- ·4–6 accessory movements per session to reinforce weak points.
- ·Realistic 1RM progression: +5 to +15 kg on the total over 8 weeks (level dependent).
Core exercises
Back squat
4 sets·3–6
Primary compound: full body
Bench press (competition pause)
4 sets·3–6
Chest strength, powerlifting technique
Conventional deadlift
3 sets·3–5
Posterior chain, absolute strength
Overhead press
3 sets·5–8
Shoulder press accessory
Barbell row
3 sets·5–8
Back thickness, pull complement
Dips or close-grip bench
3 sets·5–10
Triceps hypertrophy for lockout
8-week phase breakdown
W1–W2Accumulation
75–80% 1RM, higher volume, technique focus. RPE 6–7.
W3–W5Intensification
82–90% 1RM, volume descends, intensity rises. RPE 7–8.
W6Peak
92–95% 1RM, minimal volume, maximum specificity. RPE 8–9.
W7Deload
-50% volume, moderate loads — CNS recovers before test.
W81RM test
Real 1RM attempts on the Big 3.
FAQ
Should I have prior lifting experience?
Yes — this program assumes 6+ months of consistent strength training with mastered squat, bench and deadlift technique.
Should I peak in every cycle?
No — 2–3 cycles per year, otherwise CNS burnout. Between cycles, run mass building or maintenance.
Belt, straps, chalk?
Belt on top sets ≥ 80%. Straps only on deadlift accessories (not on the main lift). Chalk always if allowed.
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