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.
Look inside
Two full pages from the block, exactly as printed. Click either to read it at full size before you decide.
What is in it
- 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
- ✓ 35 printable pages
- ✓ 10 sections, worksheets and templates
- ✓ A second PDF worked out from the numbers you enter
- ✓ No account needed, just an email address
- ✓ Instant download; link valid 7 days
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The block complements the free One-Rep Max Calculator. It estimates a max; the block turns it into twelve weeks of working weights.