6-Week Strength Training Plan
Build maximal strength with structured overload and integrated 1RM testing.
Preview
- Structured 1RM tests: Deadlift (Week 4), Squat (Week 5), and Bench Press (Week 6).
- Progressive percentage blocks with RPE-based accessories.
- Clear ramping protocols for max attempt readiness.
- 4-day Upper / Lower A-B rotation for recovery.
What you get
Digital access added to My Library after checkout. Structured for peak strength and testing.
Strength and size, with measurable progress.
Client-reported progress from NeuForm Strength + Hypertrophy feedback included bench +15 lb, deadlift +20 lb, and squat depth improved to 90 degrees at 385 lb.
- Bench: 190 → 205
- Deadlift: 385 → 405
- Squat depth: improved to 90 degrees at 385
Client-reported results. Individual outcomes vary.
Start Strength + HypertrophySet your nutrition targets
Start free in Nutrition Lab to estimate calories, protein, macros, hydration, meals, and weekly structure to support your training plan.
Used this resource?
Share what changed so future NeuForm lifters can see real outcomes, not just promises.
Frequently Asked Questions
Quick answers before checkout.
Intermediate and advanced lifters focused on improving absolute strength and testing new 1RMs for the Squat, Bench, and Deadlift.
A 4-day split using RPE and percent-based loading to progress intensity each week. Week 6 includes formal 1RM testing for major lifts.
A full gym setup is ideal (barbell, rack, bench, dumbbells, and machines). Cable or band options can substitute if needed.
Each session runs about 60–75 minutes depending on rest times between main lifts.
Yes — you can re-run the plan after testing your 1RMs by re-basing loads on your new maxes.
Each session includes warm-up guidance. You can bundle the Warm-Up + Stretch Pack for detailed dynamic and static flows at 50 % off.
Digital downloads are final sale. If you experience delivery issues, contact NeuForm within 7 days for assistance.
.png)