DENSITY
You fit more work into the same hour every week for ten weeks.
Base:1-4 · Deload:5 · Build:6-9 · Retest:10
phases across the block
This week
The whole block
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.