24-Week Programme
This is not a quick fix. This is a 24-week programme built around the five fundamental human movement patterns — squat, hinge, push, pull and carry. Done consistently over months and years, these lifts will make you stronger than almost any other approach.
Progressive overload is the only rule. Add a small amount of weight or reps every week. Over 24 weeks, the accumulation is significant. Over two years, it's transformational.
You don't need fancy equipment. A barbell, a squat rack, a bench and some plates is everything. The simplicity is the point.
Phase 1 is about learning, not lifting heavy. Use light weights — you should be able to complete every rep with perfect form. Focus entirely on technique. The weights will come.
| Session | Lift 1 | Lift 2 | Lift 3 | Accessory | Sets × Reps |
|---|---|---|---|---|---|
| Session AMon / every other day | 🏋️ Squat | 💪 Bench Press | 🔄 Barbell Row | Plank 3×30s · Calf raises 3×15 | 3×5 — light, perfect form |
| Session BWed / alternate | ⬆️ Deadlift | 🤲 Overhead Press | 🔄 Barbell Row | Hip thrust 3×10 · Face pulls 3×15 | 3×5 — light, perfect form |
| Session AFri / repeat | 🏋️ Squat | 💪 Bench Press | 🔄 Barbell Row | Dead bug 3×8 · Calf raises 3×15 | 3×5 — add 2.5kg each session |
| Weeks 1–6 progression: Add 2.5kg to squat and deadlift each session. Add 1.25kg to bench and overhead press each session. If you can't add weight, repeat the same weight until you can do all reps cleanly. | |||||
Phase 2 increases volume. 3 sessions per week, alternating A/B/A one week and B/A/B the next. Sets increase to 4–5. Weight continues to climb every session you can manage it.
| Session A | Sets × Reps | Session B | Sets × Reps | Key Focus |
|---|---|---|---|---|
| Back Squat | 5×5 | Deadlift | 4×4 (heavy) | Brace your core before every rep. Big breath in, hold through the lift. |
| Bench Press | 4×6 | Overhead Press | 4×6 | Control the descent — 2 seconds down. Explode up. No bouncing off chest. |
| Barbell Row | 4×6 | Barbell Row | 4×6 | Pull to your lower chest. Lead with your elbows. Keep back flat. |
| Romanian DL | 3×8 | Front Squat | 3×6 | Accessory lifts reinforce the main pattern from a different angle. |
| Dips or DB Press | 3×8 | Pull-ups or Lat PD | 3×8 | Upper body accessory. Add weight to dips/pull-ups when bodyweight gets easy. |
| Deload Week: Week 10 — drop all weights by 40%. 3×5 on everything. This is when your nervous system consolidates the strength gains from weeks 7–9. Don't skip it. | ||||
Phase 3 shifts to heavier loads and lower reps. This is where real strength is built. Volume drops slightly but intensity increases significantly. Each lift gets a heavy day and a volume day each week.
| Day | Main Lift | Sets × Reps | Secondary | Accessory Work |
|---|---|---|---|---|
| MondaySquat heavy | Back Squat | 5×3 heavy | Romanian DL 4×6 | Leg press 3×10 · Calf raises 4×12 |
| WednesdayPress heavy | Bench Press 4×3 + Overhead Press 4×5 | 4×3 / 4×5 | Barbell Row 4×5 | Dips 3×8 · Face pulls 3×15 |
| FridayDeadlift heavy | Deadlift | 4×3 very heavy | Front Squat 3×5 | Pull-ups 4×6 · Hip thrusts 3×8 |
| Week 18 Deload: Drop intensity to 60%. 3×5 on all main lifts. Full recovery before Phase 4 peak. | ||||
| Target lifts by end of Phase 3 (70kg bodyweight as reference): Squat 1.5× bodyweight · Deadlift 2× bodyweight · Bench 1.2× bodyweight · Overhead Press 0.75× bodyweight · Row 1× bodyweight | ||||
Phase 4 is your test. We work up to near-max singles and rep PRs on every major lift. Week 24 is your measurement week — test your 1 rep max on all five lifts and record them. Then repeat the full 24-week cycle, starting Phase 1 heavier.
| Week | Monday — Squat | Wednesday — Press | Friday — Deadlift |
|---|---|---|---|
| 21Ramp up | Work up to heavy 3 rep max | Bench + OHP heavy 3 rep max | Work up to heavy 3 rep max |
| 22Intensify | Work up to heavy 2 rep max | Bench + OHP heavy 2 rep max | Work up to heavy 2 rep max |
| 23Mini deload | 3×5 at 70% — feel sharp | 3×5 at 70% — feel sharp | 2×3 at 70% — feel sharp |
| 24Test day 🏆 | 1 Rep Max — Squat | 1 Rep Max — Bench + OHP | 1 Rep Max — Deadlift + Row |
| What to do after Week 24: Record every 1RM. Take a full week off. Then restart Phase 1 with your new starting weights — roughly 50% of your tested 1RMs. The second cycle will go faster and heavier than the first. Repeat this process for 2–3 years and the results will be remarkable. | |||
| Lift | Muscles Worked | Key Cues | Common Mistakes | Start Weight (beginner) |
|---|---|---|---|---|
| 🏋️ Back Squat | Quads, glutes, hamstrings, core, upper back | Bar on traps · Chest up · Knees track toes · Break at hip and knee simultaneously · Drive floor away | Heels rising · Knees caving · Forward lean · Shallow depth · Not bracing core | Men: 40–60kg · Women: 20–40kg |
| ⬆️ Deadlift | Hamstrings, glutes, lower & upper back, traps, core | Bar over mid-foot · Hinge at hip · Chest up · Lat engagement · Push floor away · Lock out at top | Bar drifting from body · Rounding lower back · Jerking the bar · Not locking out · Hyperextending at top | Men: 60–80kg · Women: 30–50kg |
| 💪 Bench Press | Chest, front deltoids, triceps | Shoulder blades retracted · Slight arch · Bar to lower chest · Elbows 45–75° · Leg drive · Full lockout | Bouncing bar off chest · Flared elbows · Loose upper back · Feet off floor · Partial range | Men: 40–60kg · Women: 20–35kg |
| 🤲 Overhead Press | Shoulders, triceps, upper chest, core | Bar on front delts · Grip just outside shoulders · Elbows slightly forward · Press straight up · Lock out overhead | Excessive lower back arch · Bar path forward · Not locking out · Bar too wide or narrow · Weak core | Men: 30–40kg · Women: 15–25kg |
| 🔄 Barbell Row | Lats, rhomboids, rear delts, biceps, erectors | Hip hinge 45° · Bar to lower chest · Lead with elbows · Squeeze at top · Control descent | Too upright · Using momentum · Not retracting scapula · Partial range · Bar too high | Men: 40–60kg · Women: 20–35kg |