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.

Phase 1: Hypertrophy (Weeks 1–4)

Build muscle size and work capacity. Higher reps, moderate loads, shorter rest.

Weekly Template

Day	Focus	Main Lifts	Accessory Work	Rest
Monday	Upper A	Bench Press 4 × 10 RPE 7, Barbell Row 4 × 10 RPE 7	Dumbbell Shoulder Press 3 × 12, Face Pulls 3 × 15, Bicep Curls 3 × 12	90 sec
Tuesday	Lower A	Back Squat 4 × 10 RPE 7, Romanian Deadlift 3 × 10 RPE 7	Leg Press 3 × 12, Walking Lunges 3 × 10 each, Plank 3 × 45 sec	90 sec
Thursday	Upper B	Overhead Press 4 × 10 RPE 7, Weighted Pull-ups 4 × 8 RPE 7	Incline Dumbbell Press 3 × 12, Cable Rows 3 × 12, Tricep Pushdowns 3 × 15	90 sec
Friday	Lower B	Deadlift 4 × 8 RPE 7, Front Squat 3 × 10 RPE 7	Bulgarian Split Squats 3 × 10 each, Leg Curls 3 × 12, Hanging Leg Raises 3 × 12	90 sec

Progression (Weeks 1–4)

Week	Adjustment
1	Establish working weights at RPE 7
2	Add 1 rep to main lifts (e.g. 4 × 11) or increase weight slightly
3	Push to RPE 8 on main lifts, maintain accessory volume
4 (Deload)	Reduce all loads by 40%. Same exercises, 3 × 8 at RPE 5–6

The deload in Week 4 is non-negotiable. It primes your body for the heavier loading to come. Use it to refine your technique.

Phase 2: Strength (Weeks 5–9)

Shift to heavier loads and lower reps. This is where your numbers climb.

Weekly Template

Day	Focus	Main Lifts	Accessory Work	Rest
Monday	Upper A	Bench Press 4 × 5 RPE 8, Barbell Row 4 × 5 RPE 8	Dumbbell Shoulder Press 3 × 8, Face Pulls 3 × 12, Hammer Curls 3 × 10	2–3 min
Tuesday	Lower A	Back Squat 4 × 5 RPE 8, Romanian Deadlift 3 × 6 RPE 8	Leg Press 3 × 8, Step-ups 3 × 8 each, Ab Wheel 3 × 10	2–3 min
Thursday	Upper B	Overhead Press 4 × 5 RPE 8, Weighted Pull-ups 4 × 5 RPE 8	Close-grip Bench 3 × 8, Dumbbell Rows 3 × 8 each, Lateral Raises 3 × 12	2–3 min
Friday	Lower B	Deadlift 4 × 4 RPE 8, Front Squat 3 × 5 RPE 8	Bulgarian Split Squats 3 × 8 each, Leg Curls 3 × 10, Pallof Press 3 × 10 each	2–3 min

Progression (Weeks 5–9)

Week	Adjustment
5	Establish new working weights at RPE 8
6	Add 2.5 kg upper / 5 kg lower to main lifts
7	Push main lifts to RPE 8.5–9, maintain accessories
8 (Deload)	Reduce all loads by 40%. Same movements, 3 × 5 at RPE 5–6
9	Return to RPE 8–9 at Week 7 weights or slightly above

Phase 3: Power (Weeks 10–12)

Convert your strength into explosive power. Loads are heavy but moved with maximum speed and intent.

Weekly Template

Day	Focus	Main Lifts	Explosive Work	Rest
Monday	Upper A	Bench Press 5 × 3 RPE 9, Barbell Row 4 × 4 RPE 8	Plyo Press-ups 3 × 5, Medicine Ball Slams 3 × 8	3–4 min
Tuesday	Lower A	Back Squat 5 × 3 RPE 9	Box Jumps 4 × 3, Kettlebell Swings 3 × 10	3–4 min
Thursday	Upper B	Overhead Press 5 × 3 RPE 9, Weighted Pull-ups 4 × 3 RPE 9	Plyo Press-ups 3 × 5, Band Pull-aparts 3 × 15	3–4 min
Friday	Lower B	Deadlift 5 × 2 RPE 9–10	Broad Jumps 4 × 3, Jump Squats (bodyweight) 3 × 5	3–4 min

Progression (Weeks 10–12)

Week	Adjustment
10	Establish working weights at RPE 9. Focus on bar speed
11	Push for small increases (1.25–2.5 kg). Maintain explosive intent
12	Testing week — work up to a 1-rep max on Squat, Bench, Deadlift, and Overhead Press

Performance Testing (Week 12)

Use this protocol to find your 1-rep max (1RM) — the heaviest weight you can lift for a single repetition with good form — safely on each lift.

Set	Reps	Approximate Load
Warm-up 1	8	Empty bar
Warm-up 2	5	50% estimated max
Warm-up 3	3	70% estimated max
Build 1	2	80% estimated max
Build 2	1	90% estimated max
Attempt 1	1	95–100% estimated max
Attempt 2	1	100–105% if Attempt 1 was clean
Attempt 3	1	New max attempt (only if you're feeling strong)

Always use a spotter or safety bars for max attempts. There's nothing tough about getting pinned under a barbell.

Progression Tracking

Record these numbers at the start (Week 1) and end (Week 12) of the programme.

Metric	Week 1	Week 12	Change
Back Squat 1RM
Bench Press 1RM
Deadlift 1RM
Overhead Press 1RM
Bodyweight
Max Pull-ups

Tips for Success

RPE is a skill — it takes 2–3 weeks to calibrate. Be honest with yourself
Sleep is your best supplement — aim for 8+ hours during heavy training phases
Eat to support the work — 1.8–2.2 g protein per kg bodyweight, plenty of carbohydrates around sessions
Don't add extra volume — the programme is designed as written. More is not always better
Film your heavy sets — review technique regularly, especially as loads climb

What's Next?

Twelve weeks done — you've built serious, measurable strength. Where to from here:

Run the programme again with your new maxes as the baseline
Add conditioning with our Beginner HIIT guide on off-days
Improve your mobility and recovery with the Beginner Yoga guide
If you're a runner, see how strength supports endurance in our running guides

Periodised Strength and Power Plan🔒

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