8 weeks · 4 days/week
Total
An 8-week block built around the squat, bench, and deadlift — for lifters training to move a heavier number, not just look like they could.
The bar does not know what you meant to lift.
Total exists for one purpose: to make your squat, bench, and deadlift heavier over eight weeks, in a structure that peaks on a schedule instead of hoping for a good day. Four training days a week, percentage-based loading against a tested one rep max, and a clear split between building volume and converting it into weight on the bar.
Phase one accumulates the work capacity and technical consistency the peak depends on. Phase two spends it — percentages climb toward singles above ninety three in Week 7, then a hard taper in Week 8 sets up the only question that matters: did the total go up.
Who it's for
This program is built for you if
- You're a competitive or competition-bound powerlifter, or a lifter chasing a specific total
- You're comfortable under a bar and want percentage-based, periodized programming, not a workout of the day
- You want a block that peaks toward a number on a specific date, not indefinite maintenance
Before you buy
Equipment you'll need
This program assumes access to the following. Check it against what you've actually got before you purchase — there are no refunds once the PDF is downloaded.
- A squat rack, flat bench, barbell, and enough plates to load to your tested 1RM percentages
- Calibrated plates recommended — the percentage-based loading depends on accurate numbers
If you don't already train somewhere with this kit, that may mean a gym membership, a day pass, or building the equivalent at home — factor the cost and access in before you buy, not after.
What's included
Structure
Four training days a week — squat focus, bench focus, deadlift focus, and one lighter volume and accessory day — built around the big three, with percentage-based loading calculated from a Week Zero 1RM and adjusted week to week as the block progresses.
Weeks 1–4
Phase 1 — Accumulation
Build volume at moderate intensity
Sets of five at the low seventies climbing to triples in the mid eighties. Volume is high and intensity moderate — the technical margin you build here is what holds together once the bar gets heavy in Phase Two.
Weeks 5–8
Phase 2 — Intensification & Taper
Peak toward a top-end test
Triples give way to doubles, then singles above 93% in Week 7 — the heaviest point of the block. Week 8 tapers hard, volume dropping while intensity holds, so you test rested rather than beaten up.
Preview
One real week, not a taster
Week 1, exactly as it appears in the PDF — sessions, sets and reps included. No blurred pages, no "sign up to see the rest."
1Day 1Squat Focus
- Back Squat — 5×5 @ ~72%
- Pause Squat — 3×3
- Leg Press — 3×10
- Ab Wheel — 3×10
2Day 2Bench Focus
- Bench Press — 5×5 @ ~72%
- Close-Grip Bench Press — 3×6
- Dumbbell Row — 3×10
- Triceps Pushdown — 3×12
3Day 3Deadlift Focus
- Deadlift — 5×5 @ ~72%
- Deficit Deadlift — 3×3
- Barbell Row — 3×8
- Back Extension — 3×12
4Day 4Volume & Accessory
- Front Squat — 3×8, light
- Incline Press — 3×10
- Pull-Up — 3×8
- Farmer's Carry — 3×40m
FAQ
Before you start
Should I use a training max or a true max?
A training max of around ninety per cent if you're newer to testing maxes, a true max if you've competed and know your numbers. Either works — changing your mind halfway through the block doesn't.
What if I miss a prescribed rep?
Finish the session with the remaining sets at a lower weight, then drop your working max by five per cent for the following week. Don't repeat the miss chasing the original number.
Can I add more accessory work?
In Phase One, a little. In Phase Two, no — accessory volume is deliberately stripped out as intensity climbs so your recovery goes where it matters: the three competition lifts.
Total — £24.99
Eight weeks, laid out in full. No guessing what today's session is.
Delivered as a PDF after checkout. Questions first? Contact Coach TJ.
Total · £24.99