Drew — The Program

Day	Session
Monday	Push + quads/glutes
Tuesday	Pull + hamstrings
Wednesday	Squat
Thursday	Rest
Friday	Deadlift
Saturday	Push — upper only
Sunday	Pull — upper only

How tri-sets run

The Format

Push and pull days are 3 tri-sets, 3 rounds each. Work across the row: compound, isolation, third exercise — then back to the start. The third movement doesn't compete with the first two, so the muscle recovers properly between rounds.

Rest 45–60 s between exercises. Last round of each tri-set to failure.

Monday

Push + Quads/Glutes

Tri-set	Compound	Isolation	Legs
1	Incline barbell bench	Lateral raise	Goblet squat
2	Weighted dips	Overhead triceps extension	Bulgarian split squat
3	Dumbbell fly	Rear-delt fly	Hip thrust

Tuesday

Pull + Hamstrings

Tri-set	Compound	Isolation	Legs
1	Chin-ups	Hammer curl	Single-leg RDL
2	Dumbbell row	Rear-delt fly	Dumbbell leg curl
3	Incline dumbbell curl	Shrugs	Hanging knee raise

Wednesday

Squat

#	Exercise	Sets × Reps	Effort
1	Barbell back squat	4 × 5–8	2 RIR · 3 min rest
2	Knees-over-toes slant squat	3 × 10–12	failure
3	Standing calf raise	4 × 8–12	failure
4	Seated calf raise	3 × 10–15	failure
5	Pallof press	3 × 10–12/side	—

The progression — 29 weeks

Same scheme as the deadlift: +10 kg a week to 100 kg, then +5 kg a week to 200 kg, deload at half weight every 6th week. Starts a week after the deadlift.

Wk	Date	Weight	Note
1	14 Oct 2026	60 kg
2	21 Oct 2026	70 kg
3	28 Oct 2026	80 kg
4	4 Nov 2026	90 kg
5	11 Nov 2026	100 kg	+10 kg phase ends
6	18 Nov 2026	52.5 kg	Deload — half weight
7	25 Nov 2026	105 kg
8	2 Dec 2026	110 kg
9	9 Dec 2026	115 kg
10	16 Dec 2026	120 kg
11	23 Dec 2026	125 kg
12	30 Dec 2026	65 kg	Deload — half weight
13	6 Jan 2027	130 kg	Old squat PR
14	13 Jan 2027	135 kg
15	20 Jan 2027	140 kg
16	27 Jan 2027	145 kg
17	3 Feb 2027	150 kg
18	10 Feb 2027	77.5 kg	Deload — half weight
19	17 Feb 2027	155 kg
20	24 Feb 2027	160 kg
21	3 Mar 2027	165 kg
22	10 Mar 2027	170 kg
23	17 Mar 2027	175 kg
24	24 Mar 2027	90 kg	Deload — half weight
25	31 Mar 2027	180 kg
26	7 Apr 2027	185 kg
27	14 Apr 2027	190 kg	Old deadlift PR
28	21 Apr 2027	195 kg
29	28 Apr 2027	200 kg	TARGET

Honest note on the squat target

Your old squat PR is 130 kg, which this plan reaches on 6 January. Everything past that is lifetime-best territory, and 200 kg would be a 70 kg PR inside six months. Expect to stall somewhere in the 150–170 kg range — which would still be a huge PR. Treat 200 as the direction, not a promise.

Friday

Deadlift

#	Exercise	Sets × Reps	Effort
1	Deadlift	Top set + 3 back-offs at −10%	RPE 7–8.5 · never to failure · 3–5 min rest
2	Weighted roman chair back extension	3 × 12–15	1–2 RIR
3	Suitcase carry	3 × 30 m/side	heavy, level hips
4	Hanging knee raise	3 × 10–15	failure

Deadlift first, always. Bar elevated 5–7 cm for block 1. Never within 1–2 hours of waking.

The progression — 29 weeks

+10 kg a week to 100 kg, then +5 kg a week to 200 kg. Every 6th week is a deload at half the weight.

Wk	Date	Weight	Note
1	9 Oct 2026	60 kg
2	16 Oct 2026	70 kg
3	23 Oct 2026	80 kg
4	30 Oct 2026	90 kg
5	6 Nov 2026	100 kg	+10 kg phase ends
6	13 Nov 2026	52.5 kg	Deload — half weight
7	20 Nov 2026	105 kg
8	27 Nov 2026	110 kg
9	4 Dec 2026	115 kg
10	11 Dec 2026	120 kg
11	18 Dec 2026	125 kg
12	25 Dec 2026	65 kg	Deload — half weight
13	1 Jan 2027	130 kg	Old squat PR
14	8 Jan 2027	135 kg
15	15 Jan 2027	140 kg
16	22 Jan 2027	145 kg
17	29 Jan 2027	150 kg
18	5 Feb 2027	77.5 kg	Deload — half weight
19	12 Feb 2027	155 kg
20	19 Feb 2027	160 kg
21	26 Feb 2027	165 kg
22	5 Mar 2027	170 kg
23	12 Mar 2027	175 kg
24	19 Mar 2027	90 kg	Deload — half weight
25	26 Mar 2027	180 kg
26	2 Apr 2027	185 kg
27	9 Apr 2027	190 kg	Old deadlift PR
28	16 Apr 2027	195 kg
29	23 Apr 2027	200 kg	TARGET

If you miss a jump

Repeat the same weight the following week. Miss it twice and drop 10%, then build back up. Without that rule the first miss derails the whole schedule.

Saturday

Push — Upper Only

Tri-set	Compound	Isolation	Third
1	Incline barbell bench	Lateral raise	Overhead triceps extension
2	Weighted dips	Rear-delt fly	Band lateral raise
3	Dumbbell fly	Triceps pressdown	Single-leg calf raise

No legs — protects Friday's deadlift recovery.

Sunday

Pull — Upper Only

Tri-set	Compound	Isolation	Third
1	Chin-ups	Hammer curl	Rear-delt fly
2	Dumbbell row	Incline dumbbell curl	Shrugs
3	T-bar row	Band curl	Weighted crunch

Check

Weekly Volume

Muscle	Sets	Muscle	Sets
Chest	18	Rear delts	12
Back	15	Abs	12
Biceps	15	Calves	10
Quads	13	Side delts	9
Hamstrings	13	Triceps	9

To lift side delts and triceps to 12

Run a 4th round on tri-sets 2 and 3 of the push days. Costs about six minutes. Worth it — side delts are the width muscle.

Before the deadlift wave

Six-Week Back Build

Disc bulge is resolved, but neural capacity comes back faster than connective tissue after six years away from pulling. Run this on Wednesday and Friday for six weeks before starting the wave.

Exercise	Prescription
Weighted roman chair back extension	3 × 12–15 · start 20 kg, +5 kg/week
Suitcase carry	3 × 40 m/side
Side plank	3 × 30–45 s/side
Bird dog	3 × 8/side, 3 s hold
Dead bug	3 × 8/side
Hip thrust	3 × 10–12

Weeks 3–4: add RDL 3 × 8 @ 40–50 kg. Weeks 5–6: add elevated deadlift 4 × 5 @ RPE 5–6.

Stop if

Pain, numbness or tingling below the knee · weakness in the foot or leg · back pain worse at rest than with activity. Local muscular soreness is fine and expected.