12-week block
Power & structure
A full mesocycle for athletes who want structured heavy work, honest volume caps, and accessories that support the main lifts—not random finishers that steal recovery.
Block outline
Heavy compound emphasis, tiered accessories, and RPE-based autoregulation. Built for lifters who want PRs without living in a sling.
Weeks 1–3 · Foundation
- Technique primers and tempo work on squat, bench, and hinge patterns.
- Conservative RPE targets with fixed rep ranges so joints adapt before load spikes.
- Tiered accessories that reinforce positions without turning sessions into marathons.
Weeks 4–8 · Build
- Primary lifts progress on weekly undulations; accessories rotate every two weeks.
- Autoregulation rules spelled out so you know when to hold, push, or repeat a week.
- Deload markers tied to sleep and readiness prompts—not just calendar weeks.
Weeks 9–12 · Peak & taper
- Heavy singles and doubles with clear intent; optional mock meet template.
- Taper presets for athletes who compete and for those who just want a sharp gym PR.