IntermediateFREE
Rotating Effort Method
Rotating heavy / explosive / rep priorities
Length
10 weeks
Frequency
4 days/wk
Level
Intermediate
Sessions
40
About this program
A 10-week program built around rotating intensity priorities. Each week one of your three main lifts is trained heavy (near max), one is explosive (8×2 speed sets @ ~55%), and one is rep work (4×8 volume). The rotation shifts each week, so every lift gets each stimulus over 3 weeks. Three cycles of this rotation build progressively heavier, targeting a meet on week 10.
What's inside
40 sessions, fully prescribed — sets, reps and the target load on every set
Auto-loaded into your block view — swipe to each session and log in one tap
e1RM tracking and RPE compliance across the whole block
Block structure
PhaseWeeksBlock
Accumulation1 – 1010-Week Rotation Cycle
Program schedule
D1SquatHigh Bar Squat
High Bar SquatHeavy day — work up to a daily max. Move the bar with intent on every set. Cycle 1 — establish your starting weights.3 × 3 · 1 × 1RPE 8 · RPE 10
Leg Press3 × 12RPE 7
Romanian Deadlift3 × 10RPE 6
D2Bench PressTouch and Go Bench Press
Touch and Go Bench PressExplosive day — 8×2 @ ~55% with maximum bar speed. Rest 60-90s between sets. Cycle 1 — establish your starting weights.8 × 2@ 55%
DB Row3 × 12RPE 7
Dip3 × 15Bodyweight
D3DeadliftConventional Deadlift
Conventional DeadliftRep day — 4×8 accumulation. Controlled tempo, consistent RPE. Cycle 1 — establish your starting weights.4 × 8RPE 7
Good Morning3 × 10RPE 6
Lat Pulldown3 × 12RPE 7
D4Overhead PressStanding Overhead Press
Standing Overhead PressOHP day — consistent pressing volume.4 × 8RPE 7
DB Shoulder Press3 × 12RPE 7
Face Pull3 × 20RPE 6
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