A 12-week strength program with reverse periodization. You set your target record (week 6) and weights are calculated backwards. Block 1 (5×5) with a deload in week 3, Block 2 (3×3) peaking at the record. Cycle 2 repeats the wave with +2.5 kg. Accessories use double progression 3×8–12. 4 days/week: shoulders/triceps, back/calves, chest/biceps, legs.
By nivel7 (musclecoop)
5 stages are available if you miss the prescribed sets. Each stage adjusts the sets and reps so you can keep progressing.
Program weeks (relative)
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 0 | 5 | ||
| 2 | 0 | 5 | ||
| 3 | 0 | 5 | ||
| 4 | 0 | 5 | ||
| 5 | 0 | 5 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 5 | 8 | ||
| 2 | 5 | 8 | ||
| 3 | 5 | 8 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 5 | 8 | ||
| 2 | 5 | 8 | ||
| 3 | 5 | 8 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 5 | 8 | ||
| 2 | 5 | 8 | ||
| 3 | 5 | 8 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 5 | 8 | ||
| 2 | 5 | 8 | ||
| 3 | 5 | 8 |
It runs 4 days per week across 12 weeks, structured as Block 1 (5x5) followed by Block 2 (3x3).
You set a target record for week 6 and the program calculates the weights backward from it, so earlier weeks build up to that planned peak.
The main work is Block 1 at 5x5 and Block 2 at 3x3, with accessories run as 3x8-12 using double progression.
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