LESS FATIGUE / MORE FORCE

Build up.
Don’t burn out.

Exact weights, reps, and rest periods for a confident max attempt—without wasting strength before it counts.

01

SET THE TARGET

YOUR ATTEMPT

Load the plan

01

Lift

Goal weight

lb

Units

Experience

02 / THE RAMP

Back Squat warm-up

Open the hips and ankles, set safeties just below depth, and confirm a clear walkout.

6sets

20reps

~14min rest

Movement prep45 lb × 8

Pause the last two reps at depth; track knees over toes.

1:00

Prime125 lb × 5

Find your stance and make the descent repeatable.

1:30

Build175 lb × 3

Brace 360 degrees before every rep.

2:00

Dial in220 lb × 2

Use your exact attempt walkout and depth standard.

2:30

Single260 lb × 1

Stay stacked over mid-foot and accelerate up.

3:00

Final warm-up285 lb × 1

Confident single; rerack before fatigue appears.

4:00

GO

Today’s attempt315 lb × 1

Brace before the unrack. Own the walkout. Drive through the sticking point.

COMMIT

0/6 warm-up sets complete