Periodised Strength and Power Plan
A 12-week periodised programme cycling through hypertrophy, strength, and power phases. RPE-based loading, deload weeks, and performance testing built in.
Overview
If you've been lifting consistently and want to break through plateaus, you need periodisation — structured phases that shift your training stimulus over time. This 12-week programme cycles through three distinct blocks: hypertrophy, strength, and power.
Each phase builds on the last. You'll finish the programme measurably stronger and more explosive than when you started.
Golden Rule: Random training gets random results. Follow the phases, trust the progression, and don't skip the deload weeks.
What You'll Need
- A well-equipped gym (squat rack, barbell, dumbbells, pull-up bar, cable machine)
- Lifting shoes and a belt for heavy work
- A training log with RPE tracking
- A stopwatch or interval timer
- A training partner or reliable spotter for max-effort sets
Understanding RPE
This programme uses Rate of Perceived Exertion (RPE) to autoregulate your loads. It ensures you're training hard enough without overshooting.
| RPE | Meaning | Reps in Reserve |
|---|---|---|
| 6 | Light — could do 4+ more reps | 4+ |
| 7 | Moderate — could do 3 more reps | 3 |
| 8 | Hard — could do 2 more reps | 2 |
| 9 | Very hard — could do 1 more rep | 1 |
| 10 | Maximum effort — nothing left | 0 |
How to use it: If the plan says "4 × 6 at RPE 8," choose a weight where you finish each set of 6 feeling you had 2 reps left in the tank.
Programme Structure
| Phase | Weeks | Goal | Rep Range | Typical RPE |
|---|---|---|---|---|
| Hypertrophy (muscle growth) | 1–4 | Muscle growth and work capacity | 8–12 reps | 7–8 |
| Strength | 5–9 | Maximal strength development | 3–6 reps | 8–9 |
| Power | 10–12 | Speed-strength and peak performance | 2–5 reps + explosive work | 8–10 |
You'll train 4 days per week: Upper A / Lower A / Upper B / Lower B.
The rest of this plan is for supporters
You’ve read the overview. The full Advanced programme — the week-by-week schedule, the sessions, the progressions and the numbers — unlocks with an access code, from £0.67 a month. Every Beginner and Intermediate guide on the site stays free.