Coach Helseonbi's High-Intensity Program for Rapid Weight Increase

This routine, proposed by Coach Helseonbi, includes squats, bench press, and deadlifts, and is suitable for beginners to advanced users. The goal of this program is to quickly increase the weight in these three major exercises.

Program Structure

[A Routine] Squat + Choose between Bench Press or Shoulder Press
[B Routine] Deadlift + Choose between Bench Press or Shoulder Press

• Workout Frequency: You can set it to 2-4 times a week. For example, you can do AB on Monday and Thursday, ABAB on Monday, Tuesday, Thursday, and Friday, or ABA/BAB on Monday, Wednesday, and Friday.
• Weight and Volume: Perform 10 sets of 3 reps at 60-85% of your 1RM, finishing the last set with maximum repetitions.
  • Example: On day A, do squats at 60kg for 10x3, and finish the last set with maximum repetitions (MR).
• Volume Increase: Increase the volume sets by 5% each week.
  • Example: Squat 60kg in the first week → increase to 65kg in the second week.
• Deloading: After 6-8 weeks, take a 2-week deloading period. During this time, reduce the volume sets with 50-60% of the weight.

Features and Benefits

1. A principled approach that focuses clearly on the goal.
2. Allows you to naturally check your 1RM.
3. Provides ample time for recovery and technique practice.
4. Simple enough for anyone to follow.