Strength training program for a bigger squat, bench and deadlift
You want to lift heavier, not just get tired. A real strength training program is built on a few barbell lifts, planned weights and rest. This prompt has your todo.is agent turn your current numbers into a 12-week program with weekly percentages, a test week, and an Excel sheet that works out every working weight for you.
The prompt
- Build me a 12-week strength training program. My current best lifts or estimated 1 rep max: [CURRENT LIFTS]. I train [DAYS PER WEEK] days a week, [MINUTES] minutes per session, and my priority lift is [PRIORITY LIFT]. Injuries or limits: [LIMITS]. Base it on the squat, bench press, deadlift and overhead press with a few accessories. Use percentages of a training max (90% of my 1RM), with heavier, lower-rep weeks, a deload in week 6 and a test week at the end. Make an Excel file where I type my maxes and every working weight is calculated and rounded to [PLATE STEP]. Email me the file and a one-page PDF summary.
What to change
- [CURRENT LIFTS]: E.g. "squat 100 kg, bench 75 kg, deadlift 130 kg, press 47.5 kg". Rough estimates are fine.
- [DAYS PER WEEK]: 3 or 4. E.g. "4".
- [MINUTES]: E.g. "75". Heavy lifting needs longer rests.
- [PRIORITY LIFT]: E.g. "deadlift", "bench", or "all equal".
- [LIMITS]: E.g. "lower back gets tight after heavy deadlifts", or "none".
- [PLATE STEP]: The smallest jump your gym allows, e.g. "2.5 kg" or "5 lb".
Example result
- 12-week strength program, 4 days a week
- Squat 100 · Bench 75 · Deadlift 130 · Press 47.5 (kg) · priority: deadlift · 75 min sessions
- Training max (TM) = 90% of your 1RM
- • Squat 90 · Bench 67.5 · Deadlift 117.5 · Press 42.5
- Weekly layout
- • Day 1: Squat + bench accessories
- • Day 2: Bench + upper back
- • Day 3: Deadlift + hamstrings and core
- • Day 4: Overhead press + squat volume
- Main lift waves (percent of TM)
- • Weeks 1, 7: 3 x 5 at 70%, 75%, 80% · last set as many reps as possible (AMRAP, stop 1 short of failure)
- • Weeks 2, 8: 3 x 3 at 75%, 80%, 85% · last set AMRAP
- • Weeks 3, 9: 5, 3, 1 at 80%, 85%, 90% · last set AMRAP
- • Weeks 4, 5, 10, 11: repeat the wave with TM raised by 2.5 kg (bench, press) or 5 kg (squat, deadlift)
- • Week 6: deload, 3 x 5 at 50 to 60%
- • Week 12: test week, work up to a heavy single on each lift on separate days
- Example: Day 3, week 3
- • Deadlift: 94 x 5 · 100 x 3 · 105 x 1+ (rounded to 2.5 kg)
- • Deadlift back-off sets (priority lift): 3 x 5 at 70%, 82.5 kg
- • Romanian deadlift: 3 x 8
- • Hanging leg raise: 3 x 10 · Back extension: 2 x 12
- Accessories (all days)
- • 2 to 3 moves, 3 sets of 8 to 15: rows, chin-ups, dips, split squats, face pulls, planks
- Rules
- • Rest 3 to 5 minutes on main lifts
- • Form breaks down on the AMRAP set: stop the set there
- • Lower back tight after deadlifts: swap back-off sets for trap bar deadlifts and add a brace check (big breath into the belly before each rep)
- What the Excel does
- • Type your 4 maxes in the yellow cells: every set's weight updates for all 12 weeks
- • Log your AMRAP reps and it estimates your new 1RM each week
How to do it with todo.is
- Copy the prompt and type your current lifts, days, session length, priority lift, limits and plate step.
- Paste it on the Today screen in todo.is, or send it to your agent on WhatsApp.
- You get an Excel program that calculates every working weight, plus a one-page PDF to keep in your gym bag.
- After the test week, send your new maxes and ask your agent for the next 12-week block.
Tips for a better result
- Use a training max a little below your real max. Starting light is what lets you add weight for 12 weeks.
- The AMRAP set tells you how you're progressing. Log the reps every time.
- Don't test a 1RM every week. Heavy singles are for the test week only.
- Ask your agent to check your form cues for each lift and send you links to good technique videos.
strength training program: FAQ
- How often should I train for strength? Three or four days a week, with each main lift trained once or twice a week, works well for most people. Rest days matter as much as heavy days.
- What rep range builds the most strength? Heavy sets of about 1 to 6 reps build maximal strength best, supported by some moderate sets of 6 to 12 reps for muscle.
- Do I need to know my 1 rep max? No. A recent set of 3 to 5 reps is enough to estimate it, and the program starts from 90% of that estimate to stay safe.
- Is heavy lifting safe? With good technique, sensible weights and proper warm-ups, strength training is generally safe. If you have an injury or health condition, check with a doctor or physio first.
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