My current workout plan

As I’ve been regularly reporting on my workouts, I wanted to share my current split. This schedule is designed to get to a max deadlift of 140 kg in 16 weeks and an attempt at a 120 kg squat, while keeping my 80 kg bench press. I train 5 days a week, sometimes I add an extra day. I’m posterior-chain dominant, with underdeveloped hamstrings, and I don’t tolerate long pause squats.

DAY 1 – DEADLIFT
• Conventional deadlift – use weekly table (I won’t bother you with my weekly breakdown of reps, sets and weights)
• Paused RDL: 4×6 (Weeks 1–8 @ 85–90 kg; Weeks 9–12 @ 80–85 kg; remove Weeks 13–16)
• Seated hamstring curl: 4×10 → 4×8 → 3×6
• Barbell hip thrust: 4×8 @ 100 kg → 4×6 @ 110 kg → 3×5 @ 120 kg
• Ab-wheel rollouts: 4×8 → 3×6
• Pull-ups: 4×6

DAY 2 – PUSH PRESS + SNATCH
• Power snatch: 6×2 @ 35–40 kg (reduce to 4×2 in Weeks 13–14)
• Push press: 4×5 @ 45 kg → 3×3 @ 52.5 kg
• Overhead squat: 4×5 @ 35 kg → 3×3 @ 30–35 kg
• Bulgarian split squat: 3×8 → 2×6 (16–18 kg DBs)
• KB overhead carry: 3×30–40 m

DAY 3 – BENCH
• Competition bench – use weekly table
• Paused bench: 4×5 @ 50 kg → 3×2 @ 60 kg
• Chest-supported row: 4×8 → 3×6
• Pull-ups: 3×AMRAP → 2×AMRAP
• EZ-bar skull crushers: 3×10 → 2×8
• DB lateral raises: 4×12 → 3×10

DAY 4 – SQUAT
• Low-bar squat – use weekly table
• Paused squat: 4×3 @ 50 kg (Weeks 1–4), 3×3 @ 52.5 kg (Weeks 5–8), 2×2 @ 50 kg (Weeks 9–11), remove after
• Good mornings: 3×8 @ 35 kg → 2×6 @ 35 kg
• Pallof press: 4×10 → 3×8
• Banded lateral walks: optional 2×15 steps

DAY 5 – ACCESSORIES
• Front squat (beltless): 4×5 @ 50 kg (Weeks 1–4), 4×4 @ 52.5 kg (Weeks 5–8), 2×3 @ 50 kg (Weeks 9–12)
• Sumo deadlift: 4×5 @ 90–95 kg (Weeks 1–8), 3×3 @ 90 kg (Weeks 9–12)
• Lying hamstring curl: 4×12 → 3×8
• Cable glute kickback: 3×12
• Farmer carries: 4×30 m → 3×20 m
• Hanging leg raises: 4×10 → 3×8

OPTIONAL DAY

• Z16X hip thrust: 4 sets of 10 reps, 100kg
• Bulgarian split squats: 3×8 / side
• Cable Pull-Through: 3×12–15
• Single-Leg Leg Press (high & wide): 3×10 / side
• 45° Back Extension – glute bias: 3×12
• Finisher: Frog pumps: 2×30–40 or Walking lunges: 2×20 steps or Hip abduction machine: 2×20–25