Block 1: Accumulation
Weeks 1-4 · Rebuild strength capacity and high-volume hypertrophy.
- Deadlift4 x 5-8
- Pull-ups4 x 6-10
- Accessories10-15 reps, strict 3-second negatives.
The plan
Hybrid Powerbuilding (12-week periodised) · currently week 1 of 12.
Periodisation
Block 2: Intensification
Weeks 5-8 · Peak strength development.
- Deadlift5 x 3-5
- Pull-ups4 x 4-6
- Accessories8-12 reps, slightly heavier with controlled negatives.
Block 3: Peaking & Shredding
Weeks 9-12 · Competition prep, fat loss, and a strength display.
- Deadlift5 x 1-2
- Pull-ups4 x 3
- Accessories15-20 reps, supersets, maximum metabolic stress for fat loss.
The 6-day split (current block)
Day 1
Back, Deadlifts & Chest
- Deadlift (Barbell) 4 x 5-8
- Strict Pull-Ups 4 x 6-10
- Incline Dumbbell Flyes 4 x 12-15
- Incline Smith Machine Press 3 x 10-12
- Chest-Supported T-Bar Rows 3 x 10-12
Day 2
Shoulders & Arms
- Cable Lateral Raises 5 x 15-20
- Reverse Pec Deck Flyes 4 x 15
- Incline Dumbbell Curls 4 x 12
- Tricep Overhead Cable Extensions 4 x 12-15
- Reverse-Grip Cable Curls 3 x 15
Day 3
Legs & Abs
- Lying Leg Curls 4 x 12
- Leg Press 4 x 10-12
- Leg Extensions 3 x 12
- Leg Press Calf Raises 4 x 15-20
- Hanging Leg Raises 4 x 12-15
- Kneeling Cable Crunches 4 x 10-12
Day 4
Today
Back, Deadlifts & Chest
- Deadlift (Barbell) 4 x 5-8
- Strict Pull-Ups 4 x 6-10
- Incline Dumbbell Flyes 4 x 12-15
- Incline Smith Machine Press 3 x 10-12
- Chest-Supported T-Bar Rows 3 x 10-12
Day 5
Shoulders & Arms
- Cable Lateral Raises 5 x 15-20
- Reverse Pec Deck Flyes 4 x 15
- Incline Dumbbell Curls 4 x 12
- Tricep Overhead Cable Extensions 4 x 12-15
- Reverse-Grip Cable Curls 3 x 15
Day 6
Legs & Abs
- Lying Leg Curls 4 x 12
- Leg Press 4 x 10-12
- Leg Extensions 3 x 12
- Leg Press Calf Raises 4 x 15-20
- Hanging Leg Raises 4 x 12-15
- Kneeling Cable Crunches 4 x 10-12
Sunday
Rest & Recovery
Sleep, protein, light movement only.
Coaching rules
- Hybrid powerbuilding: build the deadlift and pull-up for raw strength while training everything else for hypertrophy.
- Periodise in 4-week blocks (Accumulation, Intensification, Peaking). Match the intensity of the main lifts to the current block.
- Main lifts (deadlift, pull-up): brace hard, keep a neutral spine, and stop a set the moment form or bar speed breaks down. Trap bar is a valid joint-friendly deadlift swap.
- Accessories: strict 3-second negative on every rep, taken close to failure. No momentum.
- No Bulgarian split squats (bad toes). Use leg extensions or the flat-foot leg press instead.
- No stomach vacuums. Train abs for mass with progressive overload.
- Favour lateral and rear-delt isolation over heavy overhead pressing to protect the shoulders and elbows (Thai boxing and bouldering add load).
- Keep protein static at roughly 2.2 g per kg of bodyweight every day; a visible six-pack needs a sustained caloric deficit.
- Cycle carbohydrates with training load: high carbs on heavy deadlift and back days (about 70% around the workout), moderate on leg days, low carb with higher healthy fats on the lighter upper days and rest days.
- Burn fat with movement, not by frying recovery: 10-12k steps a day (NEAT) plus 20-30 min of joint-friendly Zone 2 (stationary bike or swim) three to four times a week. No stair-master or running (bad toes).
- Protect the central nervous system: 8 hours of sleep minimum, Omega-3 for the joints, and Magnesium Glycinate before bed.
- Log every set in Hevy, take a morning weigh-in and body-fat reading, and film the top deadlift and pull-up set each week.
- Use British English spelling (e.g. programme). Never use the em dash.