Free · Body
6-week strength builder.
Three sessions a week. Six weeks. Progressive overload from the first session to the last. Squat, deadlift, bench, press, row.
How to use this
- Three sessions per week. Take at least one rest day between each.
- Warm up with 2 sets at 50–60% of your working weight before the first exercise.
- Rest 2–3 minutes between working sets on the main lifts. 60–90 seconds on accessories.
- Log every weight and every rep. You need the numbers for progressive overload.
- RPE means Rate of Perceived Exertion. RPE 8 = roughly 2 reps left in the tank.
1
Week 1
Find your numbers.
This week is calibration. Your goal is not to max out. Pick weights where the last rep of every set is controlled but honest. These numbers are your baseline for the next six weeks.
Session A
Lower body
Back squat
Start at 70% of what you think your max is.
Sets
4
Reps
6
Romanian deadlift
Hinge from the hips. Slow eccentric.
Sets
3
Reps
8
Walking lunge
Bodyweight or light dumbbells.
Sets
3
Reps
10 each leg
Leg curl (machine or Nordic)
Sets
3
Reps
10
Session B
Upper body push
Bench press
Full range. Control the descent.
Sets
4
Reps
6
Overhead press
Standing. Brace your core.
Sets
3
Reps
8
Tricep dip (weighted or bodyweight)
Sets
3
Reps
10
Lateral raise
Light. Controlled arc.
Sets
3
Reps
12
Session C
Upper body pull
Deadlift
Conventional or sumo. Flat back from setup.
Sets
4
Reps
5
Barbell row
Pull to the lower chest. No swinging.
Sets
3
Reps
8
Pull-up or lat pulldown
Sets
3
Reps
8
Face pull
For shoulder health. Do not skip this.
Sets
3
Reps
15
2
Week 2
Repeat with intent.
Same sessions as Week 1. Add 2.5kg to the bar on every upper body lift, 5kg on squat and deadlift, if last week's sets felt controlled. If they did not, hold the weight and clean up technique.
Session A
Lower body
Back squat
+5kg from Week 1 if controlled.
Sets
4
Reps
6
Romanian deadlift
Sets
3
Reps
8
Walking lunge
Sets
3
Reps
10 each leg
Leg curl
Sets
3
Reps
10
Session B
Upper body push
Bench press
+2.5kg from Week 1 if controlled.
Sets
4
Reps
6
Overhead press
Sets
3
Reps
8
Tricep dip
Sets
3
Reps
10
Lateral raise
Sets
3
Reps
12
Session C
Upper body pull
Deadlift
+5kg from Week 1 if controlled.
Sets
4
Reps
5
Barbell row
Sets
3
Reps
8
Pull-up or lat pulldown
Sets
3
Reps
8
Face pull
Sets
3
Reps
15
3
Week 3
Add volume.
The rep range drops and volume goes up. You are building work capacity now. The weights should feel heavier but the extra set earns you the adaptation. Rest 2 minutes between working sets.
Session A
Lower body
Back squat
Same weight as Week 2.
Sets
5
Reps
5
Romanian deadlift
Sets
4
Reps
8
Bulgarian split squat
Replaces walking lunge. Rear foot elevated.
Sets
3
Reps
8 each leg
Leg curl
Sets
3
Reps
10
Session B
Upper body push
Bench press
Same weight as Week 2.
Sets
5
Reps
5
Overhead press
Sets
4
Reps
6
Incline dumbbell press
New this week.
Sets
3
Reps
10
Lateral raise
Sets
3
Reps
12
Session C
Upper body pull
Deadlift
Heavier than Week 2.
Sets
4
Reps
4
Barbell row
Sets
4
Reps
6
Pull-up
Weighted if bodyweight is comfortable.
Sets
4
Reps
6
Face pull
Sets
3
Reps
15
4
Week 4
Push the weight.
Add weight to every lift this week. 5kg on lower body, 2.5kg on upper. If you cannot hit the rep target with good form, strip back 5% and complete the set cleanly. Log everything — you will need these numbers in Week 6.
Session A
Lower body
Back squat
+5kg from Week 3.
Sets
5
Reps
5
Romanian deadlift
Sets
4
Reps
8
Bulgarian split squat
Sets
3
Reps
8 each leg
Leg curl
Sets
3
Reps
10
Session B
Upper body push
Bench press
+2.5kg from Week 3.
Sets
5
Reps
5
Overhead press
Sets
4
Reps
6
Incline dumbbell press
Sets
3
Reps
10
Lateral raise
Sets
3
Reps
12
Session C
Upper body pull
Deadlift
+5kg from Week 3.
Sets
4
Reps
4
Barbell row
Sets
4
Reps
6
Pull-up
Sets
4
Reps
6
Face pull
Sets
3
Reps
15
5
Week 5
Deload.
Pull the intensity back. Drop the working weight by 15% and treat this as a technical week. Move well, recover fully, and prepare your body for Week 6. This is not optional — skipping it costs you the final week.
Session A
Lower body — light
Back squat
75% of Week 4 weight. Perfect form only.
Sets
3
Reps
5
Romanian deadlift
Lighter. Focus on the stretch.
Sets
3
Reps
8
Walking lunge
Sets
2
Reps
10 each leg
Session B
Upper body push — light
Bench press
75% of Week 4 weight.
Sets
3
Reps
5
Overhead press
Sets
3
Reps
6
Lateral raise
Sets
2
Reps
12
Session C
Upper body pull — light
Deadlift
75% of Week 4 weight.
Sets
3
Reps
3
Barbell row
Sets
3
Reps
8
Pull-up
Sets
3
Reps
5
Face pull
Sets
3
Reps
15
6
Week 6
Test your strength.
This is the payoff. Aim for a new top set on squat, deadlift, bench, and overhead press. Work up in sets of 3 until you hit a weight that is genuinely hard, then push for a rep or two more. Log the numbers. This is your new baseline.
Session A
Lower body — peak
Back squat
Beat your Week 4 weight.
Sets
Work up to a top set of 3
Reps
3
Romanian deadlift
Moderate weight, clean reps.
Sets
3
Reps
6
Bulgarian split squat
Sets
2
Reps
6 each leg
Session B
Upper body push — peak
Bench press
Beat your Week 4 weight.
Sets
Work up to a top set of 3
Reps
3
Overhead press
Sets
Work up to a top set of 3
Reps
3
Lateral raise
Sets
2
Reps
12
Session C
Upper body pull — peak
Deadlift
Beat your Week 4 weight.
Sets
Work up to a top set of 2
Reps
2
Barbell row
Sets
3
Reps
6
Pull-up
Sets
3
Reps
Max controlled reps
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Yours is built for you.
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