Strength focus · 3 days

More practice with heavier loads, longer rest and simple progression.

Heavier loads train maximal strength more directly. Long rests protect performance in the next set. No max attempts; load is chosen with reps in reserve.

Strength A

  • back squatback squat: 3 sets × 3–5; RIR 2–3; 240 s
  • barbell bench pressbarbell bench press: 3 sets × 3–5; RIR 2–3; 240 s
  • seated cable rowseated cable row: 3 sets × 6–10; RIR 2–3; 180 s

Strength B

  • conventional deadliftconventional deadlift: 2 sets × 3–5; RIR 2–3; 240 s
  • overhead pressoverhead press: 3 sets × 4–6; RIR 2–3; 180 s
  • lat pulldownlat pulldown: 3 sets × 6–10; RIR 2–3; 180 s

Strength C

  • back squatback squat: 3 sets × 5–6; RIR 2–3; 240 s
  • barbell bench pressbarbell bench press: 3 sets × 5–6; RIR 2–3; 240 s
  • lying leg curllying leg curl: 3 sets × 8–12; RIR 2–3; 120 s

Sources

  • Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis · Currier · 2023 · British Journal of Sports Medicine PubMed DOI Study note
  • American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews · Currier · 2026 · Medicine & Science in Sports & Exercise PubMed DOI Study note
  • Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions · Robinson · 2024 · Sports Medicine PubMed DOI Study note
  • Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis · Refalo; Martin C; Helms; Eric R; Trexler; Eric T; Hamilton; D. Lee; Fyfe; Jackson J · 2023 · Sports Medicine PubMed DOI Study note

Summaries by SetCtl, not medical advice.