Strength Training – High-Frequency Big Three

About the plan

10-week strength training plan for experienced lifters, built on the high-volume, moderate-intensity school: the bench press appears three times a week, the squat twice and the deadlift once, and no set goes to failure at any point in the cycle. The load stays almost always between 70% and 87% of your max, and the stimulus comes from the amount of quality reps accumulated, not from getting close to your limit. Each session combines two main lifts in five to six sets plus three accessories. There are two three-week blocks with deloads in weeks 4 and 8, a peak week in week 9 and a test of the three lifts in week 10. The rule that defines the plan is the stopping criterion: the last rep of each set has to move as fast as the first, and any slower rep ends the set even if prescribed reps remain. It is a plan that demands solid technique and the discipline not to turn volume into fatigue.