Heavy + Volume PPL

Six training days and one day off. Days 1 to 3 are heavy: bench, deadlift and squat for low reps at 75 to 90 percent of your max. Days 4 to 6 are volume: the same three lifts for sets of 6 to 8 at 65 to 72.5 percent.

Weights climb every week for four weeks. Week 5 is a deload with light weights so you recover. Week 6 is PR week, where you test a new max on each lift. Log what you hit and the next block starts from your new numbers.

Lifters with at least six months of steady training who can squat, bench and deadlift with good form. Newer lifters can still run it: start from a conservative set and train three or four days a week by doing the next day in line.

Yes. Each time you train, do the next day in line. A week then takes longer than seven days, which is fine. Try to leave at least two days between the heavy day and the volume day for the same lift.

With the Epley formula: weight × (1 + reps ÷ 30). For example, 185 lb for 3 reps estimates a max of about 204 lb. It's most accurate for sets of 3 to 8 reps taken close to failure. In week 1, rate each heavy day and the app nudges that lift's max up or down.

Tap Edit lifts and put in a new best set. Every weight in the program updates right away.

In this browser, on this device. Nothing is sent anywhere or shared. On a different phone, or after clearing your browser data, you'll enter your lifts again.