DENSITY
You fit more work into the same hour every week for ten weeks.
$129
one payment, yours for good
10
weeks
4
days a week
75
minutes
Upper Lower
split
Intermediate
level
Gym
where
A week looks like this
What it does
to you.
DENSITY is my hypertrophy program and the one most people buy. The idea is narrow. Hold the session at 75 minutes and raise the amount of hard work inside it, week over week, for ten weeks.
Four sessions, upper and lower, four hours a week. Every lift runs double progression — you add reps inside a range until the top is clean, then you add load and start at the bottom again. Rest periods shorten on a schedule, not on feel.
Take weekly hard sets per muscle group from 10 to 18 without adding a fifth training day.
Add 15–25 lb (7–11 kg) to your 8-rep bench press and 30–45 lb (14–20 kg) to your 8-rep squat.
Cut average accessory rest from 120s to 75s at the same reps and the same load.
Finish all 40 sessions inside 75 minutes, with the last four weeks carrying the most volume.
Who it is for
and who it is not.
Start here if
You’ve trained for at least six months and you can squat, bench, row and press without thinking about form.
You have four sessions a week and a gym with a rack, a barbell and a cable stack.
You’ve added size before and then stalled, and you suspect the problem is total work rather than exercise choice.
Pick something else if
You train at home. Every week needs a rack, a barbell and a cable, and there is no dumbbell version of this.
You have three days a week. Cutting a session drops weekly volume by a quarter and the progression stops working.
You’re eating in a deficit. This much work on low calories makes you tired, not bigger. Run LEAN instead.
How the block
runs.
Base · Weeks 1–4
Week 1 — every lift is anchored. Top sets run 3×8 @7 · 150s · 3010 and you record the load you stopped at.
Week 2 — reps climb inside the range to 3×9 @7.5, load held from week 1.
Week 3 — 3×10 @8. Any lift that hits 10 clean reps takes a load bump next week and drops back to 8.
Week 4 — a fourth set is added to the two main lifts of each day. Accessory rest drops from 120s to 105s.
Deload · Week 5
Week 5 — sets cut by half, load held, RPE capped at 6. Same four days, about 35 minutes each.
Build · Weeks 6–9
Week 6 — the top set separates from the back-offs: top set moves to 6 reps @8, back-offs to 3×10 @7.
Week 7 — accessory rest drops to 90s. Weekly hard sets per muscle group reach 15.
Week 8 — top set moves to 5 reps @8.5. Back-offs go to 3×12 @8 on the load you used for 10 in week 3.
Week 9 — heaviest week: 5 sets on the main lifts, accessory rest at 75s, 18 hard sets per muscle group.
Retest · Week 10
Week 10 — two easy sessions, then you retest an 8-rep bench and an 8-rep squat under the same rest and tempo as week 1.
One session, written
out.
Week 1 · Lower
14 sets · 62 min · @7 RPE target
What you get
40 sessions across 10 weeks, every set written with reps, RPE, rest and tempo.
A double progression sheet that carries your loads forward as you fill it in.
Video for all 34 movements, with a second angle on the four barbell lifts.
A 75-minute and a 60-minute cut of every session, so a short day still counts.
Both deload weeks written out in full, rather than left to you to improvise.
Before you start
Six months of consistent lifting. You should know your rough 8-rep load on a squat, bench, row and press before week 1.
Not for anyone rehabbing a disc, shoulder or knee injury, or inside six weeks of surgery. Get cleared, run FOUNDATION, then come back.
Try week one before you
pay.
The first week of every program is free, with the full prescription and the session logger. No card.