Squat: 180 kg
Bench: 120 kg
Deadlift: 220 kg
Day Focus
Monday-Squat Day
Wednesday-Bench Day
Friday-Deadlift Day
Sunday-Assistance / Volume Day
Back Squat – 5×5 @ 70% (126 kg)
Pause Squats – 3×5 @ 60% (108 kg)
Leg Press – 3×12
Leg Curls – 4×10
Calf Raises – 4×15
Bench Press – 5×5 @ 70% (84 kg)
Close-Grip Bench – 4×6 @ 60% (72 kg)
Incline DB Press – 3×12
Lateral Raises – 3×20
Triceps Pushdowns – 4×12
Deadlift – 5×5 @ 70% (154 kg)
Deficit Deadlifts – 3×5 @ 65% (143 kg)
Barbell Rows – 4×10
Shrugs – 4×12
Leg Raises – 3×20
Front Squats – 4×8
Pull-Ups / Lat Pulldown – 4×10
Dumbbell Bench Press – 4×12
Cable Rows – 4×12
Planks / Core – 3×1 min
Every set is intentional — no sloppy reps.
Perfect technique at submaximal loads builds maximal strength.
Volume decreases as intensity increases.
Assistance should directly support your weak points (e.g., triceps, hamstrings, lats).