The programme
Builder
A prescription stores a lift and a PERCENTAGE, never a frozen weight. Resolve the weight when it is read and the bar always matches what the client can actually do — freeze it and they keep lifting a number they have outgrown.
Block
12weeks
Maintain and sharpen
Days a week
4
Four day upper / lower split
Written
2026-07-15
The maxes below were true then
Movements
16
Across the whole block
Monday
Lower — squat focus
Back Squat
4 × 5 @ 80%
100 kg
resolved now
Romanian Deadlift
3 × 8 @ 70% · 3-0-1
82.5 kg
resolved now
Leg Press
3 × 10 @ 62%
by feel
Hanging Leg Raise
3 × 10 @ RPE 8.0
by feel
Tuesday
Upper — press focus
Bench Press
4 × 5 @ 80%
80 kg
resolved now
Barbell Row
3 × 8 @ 70% · 3-0-1
60 kg
resolved now
Overhead Press
3 × 10 @ 62%
37.5 kg
resolved now
Face Pull
3 × 10 @ RPE 8.0
by feel
Thursday
Lower — hinge focus
Conventional Deadlift
4 × 5 @ 80%
127.5 kg
resolved now
Bulgarian Split Squat
3 × 8 @ 70% · 3-0-1
by feel
Hip Thrust
3 × 10 @ 62%
by feel
Farmer Carry
3 × 10 @ RPE 8.0
by feel
Friday
Upper — pull focus
Weighted Pull-up
4 × 5 @ 80%
20 kg
resolved now
Incline Dumbbell Press
3 × 8 @ 70% · 3-0-1
by feel
Cable Row
3 × 10 @ 62%
by feel
Plank
3 × 10 @ RPE 8.0
by feel
The weights on the right are computed the moment this page loads, from the client’s own most recent sets. Nothing is stored as a weight, so a programme cannot go stale without the system knowing.