HEAVY
Twelve weeks of percentage work that ends in a heavier single.
$129
one payment, yours for good
12
weeks
4
days a week
95
minutes
Upper Lower
split
Advanced
level
Gym
where
A week looks like this
What it does
to you.
HEAVY runs on percentages of a max you already have. Squat, bench, deadlift and press each get their own day, and every set carries a percentage with an RPE cap on top, so a bad day can’t wreck the block.
Twelve weeks, four sessions, 75 to 95 minutes each. Two deloads sit at weeks 5 and 10 because nobody holds this intensity for twelve weeks straight. Week 12 is a single at or above your entry max on all four lifts.
Add 15–30 lb (7–14 kg) to your squat 1RM and 10–20 lb (5–9 kg) to your bench 1RM across 12 weeks.
Hit a week 12 single at 100–103% of your entry max on all four lifts.
Complete 44 of 48 sessions at 92% of prescribed tonnage or better.
Log 96 top sets with a recorded RPE, so your next block starts from data instead of memory.
Who it is for
and who it is not.
Start here if
You have a tested or calculated 1RM on squat, bench, deadlift and press from the last three months.
You can give a session 90 minutes without watching the clock, four times a week.
You ran linear progression to the end, and adding 5 lb (2.5 kg) a week stopped working a year ago.
Pick something else if
You don’t have current maxes. Percentages of a guessed number will either bore you or bury you.
You’re under a bodyweight bench, a 1.25× bodyweight squat or a 1.5× bodyweight deadlift. DENSITY will move you further this year.
You’re dieting. Twelve weeks at this intensity in a deficit is how people get hurt.
How the block
runs.
Base · Weeks 1–4
Week 1 — volume opens at 5×5 @72% · 180s · 20X1 on all four lifts. RPE cap is 7, and if you pass it you end the set.
Week 2 — 5×5 @75%. Accessories sit at 3×10 @7 and don’t move for four weeks.
Week 3 — 5×4 @78%. Rest goes to 210s on squat and deadlift.
Week 4 — 5×4 @80% with the RPE cap raised to 8. Last week before the first back-off.
Deload · Week 5
Week 5 — 3×3 @65%, no accessories, sessions run about 40 minutes. Bar speed is the only thing you watch.
Build · Weeks 6–9
Week 6 — the top set separates from the back-offs: 1×3 @85%, then 3×5 @72%.
Week 7 — top set moves to 1×3 @88%, back-offs to 3×5 @75%.
Week 8 — top set to 1×2 @90%. Accessories cut by a third to protect it.
Week 9 — top set to 1×2 @92%, back-offs to 2×4 @78%. Heaviest week of the block.
Deload · Week 10
Week 10 — 2×3 @60% and nothing else. Four short sessions, and a full week of sleep is the assignment.
Peak · Weeks 11–12
Week 11 — an opener single at 95% on each lift, then one back-off double at 80%. Nothing after it.
Week 12 — a single at 100–103% on all four lifts across the week, taken on the same commands and rest you used all block.
One session, written
out.
Week 1 · Lower
13 sets · 70 min · @8 RPE target
What you get
48 sessions across 12 weeks, every set written as a percentage with an RPE cap.
A max calculator that turns a recent 3 or 5 rep set into the entry numbers the block needs.
Two full deload weeks written out, at weeks 5 and 10.
A peaking week with warm-up jumps, rest and attempt selection specified for each of the four lifts.
Video for the four main lifts from three angles, plus all 18 accessories.
Before you start
A tested or calculated 1RM on squat, bench, deadlift and press from the last three months, and two years of consistent barbell training.
Not for anyone with an unresolved back, shoulder, hip or knee injury, and not during pregnancy. A heavy single on a joint that’s already complaining is a bad trade.
Programs that pair
with it.
Try week one before you
pay.
The first week of every program is free, with the full prescription and the session logger. No card.