To contextualize my progress: this is a workout program Jason did in the past, which is ~8 weeks of doing foundational > progression > intensity phases.
Week 1-2: Foundation Phase
*Focus on form and technique with lighter weights
- Deadlifts: 1 set of 5 reps
- Squats: 3 sets of 5 reps
- Bench Press: 3 sets of 5 reps
- Barbell Rows: 3 sets of 5 reps
- Overhead Press: 2 sets of 5 reps
Week 3-5: Progression Phase
*Increase weight and volume gradually. Increase the weight by 2.5-5 kg (5-10 lbs) each week, depending on your strength and comfort level. If you struggle to complete all sets and reps, maintain the same weight until you can do so comfortably. Remember, consistency and proper form are more important than lifting heavy weights.
- Deadlifts: 2 sets of 5 reps
- Squats: 5 sets of 5 reps
- Bench Press: 5 sets of 5 reps
- Barbell Rows: 5 sets of 5 reps
- Overhead Press: 3 sets of 5 reps
Week 6-8 Intensity Phase
Push your limits and maximize your strength and muscle gains. Continue to increase the weight each week, aiming for a 5-10% increase from your starting weights. If you experience plateaus or struggle to progress, consider incorporating a deload week, where you reduce the weight by 10% to allow for recovery. This will help prevent overtraining and reduce the risk of injury.
- Deadlifts: 3 sets of 5 reps
- Squats: 5 sets of 5 reps
- Bench Press: 5 sets of 5 reps
- Barbell Rows: 5 sets of 5 reps
- Overhead Press: 5 sets of 5 reps
We ended up including things like shoulder shrugs, so I’ll document that here as well.
| Week | Deadlifts | Squats | Bench | Barbell Rows | Overhead | Shoulder Shrugs |
|---|---|---|---|---|---|---|
| 1 | 35lbs | 35lbs | 35lbs | 35lbs | 12lbs | |
| 2 | 40lbs | 40lbs | 40lbs | 40lbs | 20lbs | |
| 3 | 45lbs | 45lbs | 45lbs | 45lbs | 12lbs | |
| 4 | 65lbs | 65lbs | 45lbs | 45lbs | 20lbs | |
| 5 | 95lbs | 65lbs | 45lbs | 45lbs | 12lbs | |
| 6 | 95lbs | 45lbs | 45lbs | 45lbs | 12lbs | |
| 7 | 100lbs | 70lbs | 45lbs | 45lbs | 12lbs | |
| 8 | 100lbs | 75lbs | 55lbs | 45lbs | 12lbs | 45lbs |
| 9 | 100lbs | 80lbs | 55lbs | 50lbs | 12lbs | 65lbs |