No. 07

Move — Advanced

Twelve weeks. Three blocks. One test.

For people who already train and want structure. Four heavy days, two conditioning days, one rest, every week. The main lifts run through volume, intensity, a planned deload, and a peak into a test week of heavy triples. Loaded by RPE, so a bad night changes the bar, not the session. Assumes a year of consistent training.

What's included

• —Twelve-week block periodisation
• —RPE loading guide
• —Full weekly template with warm-ups and cues
• —Test week protocol and benchmark page
• —Recovery rules
• —Twelve log sheets

General training guidance for healthy adults. Not medical advice. If you have an injury or a medical condition, consult a qualified professional before starting.