The 12-Week Strength Block

The TrainingHardcore program for the squat, bench press and deadlift: twelve weeks of working weights from your own numbers

The One-Rep Max Calculator on this site turns a hard set into an estimated max, and the Strength Standards Checker tells you your level and the weight that reaches the next one. Neither says what to lift on Monday, or next month. The 12-Week Strength Block does. Part 1 finds your starting max with a rep test instead of a true max attempt, reads your level, sets up the session (main lift first, two accessories, a warm-up ramp), plans recovery and sets up the rack safely. Part 2 is one page a week for twelve weeks: sets, reps and a working weight for the squat, bench press and deadlift, rising from 67.5% to 87.5% of your estimated max, with deloads in weeks 4 and 8 and a retest in week 12 scored with the site's own calculator. Not medical advice, a diet or a weight-loss plan: check with a doctor before starting if you have a health condition. With your purchase comes a personalised sheet with all twelve weeks of working weights from your own rep test.

What’s inside

The full contents of The 12-Week Strength Block: before week 1, the twelve weeks, the working pages and three bonuses

Step 1, The Rep-Test Rule: estimating a squat, bench press and deadlift max from a rep test, without a true max attempt

Your starting max from a rep test, without maxing
Your level and the next one
The session: main lift, accessories, warm-up ramp
Recovery and the week
Safety setup in the rack
Twelve weekly pages with every working weight
Deloads in weeks 4 and 8, a retest in week 12
A twelve-week weight chart and session log
Bonuses: a quickstart, a warm-up card and a safety card
A personalised sheet: twelve weeks of working weights from your rep test

Plus a second PDF, worked out for you

Run one of the free calculators first and buy from that page, and this sheet is computed from your own figures. Buy from here and the pack still arrives complete — the sheet simply has no numbers of yours to work from yet.

14-day refund, no questions asked. If the pack is not what you needed, email support@graburl.com and we refund you in full — you do not have to justify it or delete the file. Full policy.

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$19.00 including any taxes · PDF, 35 pages · instant download, link valid 7 days and 5 downloads.
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