IntermediateFREE
High-Frequency Percentage Base
High-frequency percentage-based volume block
Length
4 weeks
Frequency
3 days/wk
Level
Intermediate
Sessions
12
About this program
A first step into high-frequency percentage training, for a lifter who already knows their competition maxes. Three days per week, one 4-week mesocycle. Bench and squat appear in almost every session, and the squat days close on back-off sets. All loads are percentages of your competition 1RM (enter it at enrollment). The program is accumulation-heavy: expect a lot of volume at 70-82.5%. It is meant to be repeated — start it again with an updated 1RM, twice or three times over, before you peak for a meet.
What's inside
12 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 – 44-Week Mesocycle
Program schedule
D1SquatHigh Bar Squat · Touch and Go Bench Press
High Bar SquatWeek 1, Day 1. Controlled and technical. The second block of fives is a back-off — drop to 65% and keep the bar speed.5 × 5 · 5 × 5@ 70% · 65%
Touch and Go Bench PressSecond main lift of the day, not an accessory — same intent and rest as the squat.4 × 5@ 70%
D2DeadliftConventional Deadlift
Conventional DeadliftWeek 1, Day 2. Conventional or sumo — your competition style.5 × 5@ 70%
Touch and Go Bench Press4 × 5@ 65%
D3Bench PressTouch and Go Bench Press
Touch and Go Bench PressWeek 1, Day 3.5 × 5@ 72.5%
High Bar Squat5 × 5@ 72.5%
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