Strengthintermediate8 weeks
8-Week Strength Calendar
Powerlifting-focused 4-day schedule with progressive overload on squat, bench, deadlift.
Week-by-Week Overview
| Week | Focus | Monday | Wednesday | Friday |
|---|---|---|---|---|
| 1 | Intro / Technique | Squat 5x5 @70% | Bench 5x5 @70% | Deadlift 5x3 @70% |
| 2 | Volume | Squat 5x5 @72.5% | Bench 5x5 @72.5% | Deadlift 5x3 @72.5% |
| 3 | Volume | Squat 4x4 @75% | Bench 4x4 @75% | Deadlift 4x3 @75% |
| 4 | Deload | Squat 3x3 @65% | Bench 3x3 @65% | Deadlift 3x2 @65% |
| 5 | Intensity | Squat 4x3 @80% | Bench 4x3 @80% | Deadlift 4x2 @80% |
| 6 | Intensity | Squat 3x3 @82.5% | Bench 3x3 @82.5% | Deadlift 3x2 @82.5% |
| 7 | Peak | Squat 3x2 @87.5% | Bench 3x2 @87.5% | Deadlift 3x1 @87.5% |
| 8 | Test Week | Squat 1RM Attempt | Bench 1RM Attempt | Deadlift 1RM Attempt |
Ready to Start?
Use the AI generator to personalize this calendar to your equipment, schedule, and fitness level.
Start This Calendar