🗓️ 12-Week Phase Plan (Periodized)

Weeks 1–4: Volume / Hypertrophy Focus

• Reps: 5–8 range

• Goal: Build muscle + reinforce form

Weeks 5–8: Strength Focus

• Reps: 3–5

• Intensity increases to 80–90%

• Build bar speed + confidence under heavy load

Weeks 9–12: Peak & Realization

• Reps: 1–3

• Hit 90–95% for singles/doubles

• Week 12 = mock meet / testing week

🔧 Tips

• Accessory lifts support lagging areas: triceps for bench, hamstrings for deadlift, quads for squats.

• Sleep & recovery will make or break progress at your level.

• Microplates (0.5–1 kg) help with consistent weekly progress.

• Video lifts weekly to track technique changes under load.