intermediateOther

Runway

Upper A · Lower A · Upper B · Lower B

Duration
8 weeks
Frequency
4 days/wk
Sessions
31
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Upper AWeek 1, day 1
  • Bench Press3 × 10~12RIR 33~4 min
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1 of 9 slots in this session.

How the 8 weeks run

  1. The work

    Weeks 1–7

    7 weeks

    Every load comes from your own logged sets.

  2. Way out

    Deload

    1 week

    Takes the fatigue off, so the next cycle starts fresh rather than tired.

Inside the program

241prescribed exercisesacross 31 sessions

  • Sets, reps and rest on every one, and a reps-in-reserve target wherever it applies.
  • Every load comes from your own logged sets.
  • Your log carries into whatever you run next.
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