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strengthadvanced
General Strength
Build whole-body strength with progressive overload on the big lifts. Beginners use full-body sessions; intermediate/advanced use an upper/lower split. Deload every 4th week.
- Length
- 12 weeks
- Weekly load
- 3-5 h/wk
- Peak week
- 4.1 h
Who it's for
2+ years of structured lifting; comfortable with barbell compounds and RPE-based loading.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Upper Strength | 64 | hard |
| Tue | Rest | — | rest |
| Wed | Lower Strength | 58 | hard |
| Thu | Rest | — | rest |
| Fri | Upper Volume | 61 | hard |
| Sat | Lower Volume | 64 | hard |
| Sun | Rest | — | rest |