StrengthIntermediate12 weeks3 workouts per week65 minutes

Volume · Recovery · Intensity

An entire periodization cycle packed into one week

Who it’s for

1–2 years of lifting experience and a willingness to grind through one genuinely brutal day each week.

How it works

Monday is volume, Wednesday is light recovery, and Friday is a new 5-rep max attempt. What traditional periodization stretches across months happens here in seven days. The trade-off: Monday is demanding—25 total reps of squats at ~90% of your 5RM.

Weekly layout

ПнVolume: Squat 5×5, Bench 5×5, Rowsquat · chest press · hingeStart this workout →СрRecovery: 80% of Mondaysquat · overhead press · pulldownStart this workout →ПтIntensity: 5RM attemptsquat · chest press · isolationStart this workout →

How load increases

Add 2.5 kg to Friday's top set every week. When you stall, trim Monday's volume first: drop 5×5 to 4×5, then to 3×5. Touch Friday's load last.

Deload

If performance drops on both Monday and Friday, total volume is too high—cut Monday's volume immediately.

Tailored to your health

Some exercises will be automatically swapped or removed based on your health profile:

Herniated discHypertensionKnee pain

Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537