How the Program Generator Works
Enter your current one-rep maxes for squat, bench press, and deadlift. The generator calculates a training max at 90% of each — this is the number all your working weights are based on. You never train off your true max, which keeps the weights manageable and the progression sustainable.
The Three Phases
| Phase | Duration | Purpose |
|---|---|---|
| Off-Season | 10 weeks | Build work capacity, muscle mass, and technique at moderate intensity (65-75% TM). Higher rep ranges (4-6 reps). Most accessories. |
| Strength | 10 weeks | Increase intensity with lower reps (2-4 reps, 78-90% TM). Heavier loads, fewer accessories. Builds peak strength. |
| Peaking | 6 weeks | Taper for competition. Heavy singles, opener practice, minimal accessories. Final week is complete rest. |
Which Phase Should I Pick?
If you don't have a meet coming up, run Off-Season or Strength. If you have a meet in 6-8 weeks, run Peaking. The typical annual structure is Off-Season → Strength → Peaking → Meet → repeat.
Don't know your maxes? Use the 1RM Calculator to estimate them from a recent set. After your meet, check how you rank against other lifters.