6-Week Strength Plan
Build barbell strength with structured loading, safer testing options, and clear weekly progression.
Preview
- 4-day barbell strength cycle for squat, bench, and deadlift.
- Top sets, back-offs, opener practice, testing, and deload guidance.
- True 1RM, estimated 1RM, and no-max benchmark options included.
- Includes Universal Training Log + Training Tracking Pack support.
What you get
Barbell strength training with safer testing and weekly load decisions.
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.
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FAQ
Quick answers before checkout.
This is for intermediate lifters who want to build squat, bench, deadlift, and full-body strength with a structured 4-day plan.
The plan uses 4 lifting days per week with upper and lower sessions.
No. The plan includes true 1RM, estimated 1RM, and no-max benchmark options. Choose the safest honest option based on technique, readiness, setup, and recovery.
A barbell, rack, bench, and plates are the main requirements. Dumbbells, cables, and machines are helpful for accessory work, but swaps are included.
Stop the true max attempt, use the safer no-max option, repeat the load, or reduce the load. Do not force a heavy lift when technique, pain, or readiness is not there.
No. It includes accessory work to support strength, but the main goal is barbell strength. Choose Strength + Hypertrophy or Advanced Hypertrophy if physique development is the priority.
Repeat it if strength improved and recovery stayed solid. Move to Strength + Hypertrophy for more muscle-building work, or Advanced Hypertrophy if physique becomes the priority.
