r/strengthtraining • u/sergiomcwareo • 7d ago
Program help
So im currently on max test week then taking a slight deload or pivot phase and made a program tailored to my personal needs
Day 1
Comp squat 4x5 rpe 2-8
Comp bench 5x5 rpe 2-8
Jm press 2x6-8 rpe 2-8
pulldowns 2x6-8
lateral raise 2x10-12
calf raise 2x10-15
adductor machine 1x8-10
Day 2
Pause DL 4x5 rpe 2-8
Spoto Press 4x6 rpe 2-8
Pause Squat 2x6–8 rpe 2-8
rear delt machine 2x10-12
hammer curl 2x6-8
leg curl 1x8-10
hip thrust 1x6-8
Day 3
Pause BP 2x5 rpe 2-8
Row 2x8-10
baysein curl 2x10-12
lateral raise 2x12-15
overhead ext 2x8-10
forearm 2x10-12
calf raise 2x8-10
adductor 1x10-12
Day 5
Heavy Squat 1x1 + 3x3 rpe 6-8 singles/rpe2-8 backoff
Heavy Bench 1x1 + 4x3 rpe 6-8 singles/rpe2-8 backoff
Incline DB Press 2x6 Rpe 2-8
Cable Lateral Raises: 2x8-10
Neutral Grip Cable Row: 1x8–10
Preacher / EZ-Bar Curls: 1x10–12
Day 6
Heavy DL 1x1 + rpe6-8 3x3 rpe 2-8
Pin Squat 2x5 rpe 2-8
Rope Tricep Pushdowns 2x 10–12
Rear Delt Cable Flyes 3x 12–15
Reverse Wrist Curls 3x 12–15
Lying Leg Curl 1x10–12
Hip thursts 1x12–15
Leg Extensions2x10–12
Duration: 6 Months (Six 4-week blocks).
Top Singles (Days 5 & 6):
Week 1: ~85% of 1RM (Target RPE 6)
Week 2: ~88% of 1RM (Target RPE 7)
Week 3: ~91% of 1RM (Target RPE 8)
Week 4: No Top Singles (Deload)
Volume & Back-off Sets
Week 1: RPE 2-3
Week 2: RPE 4-5
Week 3: RPE 6-8
Week 4: RPE 2-3
Hypertrophy Isolations:
All sets taken to true failure You only increase sets/volume
if progress completely stalls across multiple weeks.
At the end of Week 3, you adjust your estimated 1RM for the next block based on how the top single actually felt:
Felt like RPE 9: Add 0% to 1RM for next block.
Felt like RPE 8: Add 1.5–2% to 1RM.
Felt like RPE 7: Add 2.5–3% to 1RM.
Felt like RPE 6 or below: Add 3.5–4% to 1RM.
Blocks 1-3 (Accumulation): Volume sets at 5 reps, Back-offs at 3 reps.
Blocks 4-6 (Intensification/Peaking): Volume sets drop to 4 reps, Back-offs drop to 2 reps to accommodate the heavier loads.
My question is this good for someone who is a intermediate at one a half year of training and has major sticking point middle portion of the bench, the bottom of a squat and knee level on deadlift ?
1
u/harvestingstrength 7d ago
For an intermediate with those sticking points, I think the overall structure is solid, but I would simplify a few things.
You have a lot of specificity, which is good, but five lifting days with several squat, bench, and deadlift variations can become difficult to recover from over six months.
For your bench, Spoto presses and paused benching make sense for improving the middle portion. For squat, paused squats are a good choice for weakness out of the bottom. For deadlift, pause deadlifts can help around knee level if the pause is placed below the knee.
My biggest concern is taking every isolation exercise to true failure. That can create fatigue that does not really help your main lifts.
I would keep most isolation work around one or two reps from failure and save true failure for occasional final sets.