Increase StrengthAdvanced10 weeks60-90 min
Strength Foundation
A powerlifting-inspired program built around the big three lifts: squat, bench press, and deadlift. Designed for those who want to build raw strength with a focus on progressive overload over a 10-week cycle.
Equipment Needed
BarbellBenchMachine
Target Muscles
LegsChestBackCore
Weekly Schedule
Monday
Squat Day- Back Squats 5x5
- Pause Squats
- Leg Press
- Core Work
Tuesday
Bench Day- Bench Press 5x5
- Close-Grip Bench
- Dumbbell Flyes
- Tricep Pushdowns
Wednesday
Rest / Light CardioRest day — recovery is essential for progress.
Thursday
Deadlift Day- Deadlift 5x3
- Deficit Deadlift
- Barbell Rows
- Back Extensions
Friday
Upper Body Accessories- Overhead Press
- Weighted Pull-ups
- Lateral Raises
- Bicep Curls
Saturday
Active Recovery- Mobility Work
- Foam Rolling
- Light Walking
Sunday
RestRest day — recovery is essential for progress.
Rest Guidance
Rest 2-5 minutes between heavy compound sets. Shorter rests for accessory work.
Safety Tips
- ✓Never attempt a new max without a spotter.
- ✓Deload every 4th week to prevent overtraining.
- ✓Record your lifts to track progress accurately.
- ✓Invest in a good belt and shoes for heavy lifts.