Get StrongerIntermediate
Strength Builder
Six weeks of progressive barbell work
- 6 weeks
- Length
- 4 days
- Per week
- 60 min
- Per session
- 31
- Total sessions
About this program
A linear block built on the squat, bench, and deadlift. Load climbs each week for five weeks and then backs off sharply in week six so the accumulated work can express itself as strength.
What you get
- Four sessions a week alternating heavy lower and heavy upper days
- Five weeks of progressive loading followed by a planned taper
- Accessory work chosen to support the main lifts rather than compete with them
- A clear point at the end to retest your numbers
How to run it
- Establish your working weights in week one — you should finish every set with two reps left in the tank.
- Add a small increment each week on the main lifts only.
- Week six is deliberately light. Do not add work to it.
Equipment needed
BarbellSquat RackBenchDumbbells
The schedule
Tick each session as you finish it. Open a week to see its days.
Medical disclaimer: This program is general fitness education, not personalised medical or coaching advice. Stop if you feel pain, and consult a qualified professional before starting if you have an injury or health condition.