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Your Complete Year 1 Plan

The Secret to Success

You don't need 12 different programs. You need ONE good program repeated with heavier weights each time. This page shows you EXACTLY what to do for 12 months.

🎯 Year 1 Overview​

CycleMonthsFocusStrength Gain
Cycle 11-3Learn movements, build habits+20-30%
Cycle 24-6Build strength, push harder+15-20%
Cycle 37-9Advanced techniques, break plateaus+10-15%
Cycle 410-12Peak performance, test maxes+10%

Total Year 1 Result: Double your starting strength, gain 6-8kg of muscle

📊 Complete Strength Progression Table​

Here's exactly how your weights should progress over 12 months:

Bench Press (Example: Starting at 50kg)​

MonthWeightRepsTotal VolumeNotes
150kg3x81,200kgLearning
255kg3x91,485kgGetting stronger
360kg3x101,800kgEnd Cycle 1 ✅
462.5kg4x82,000kgStart Cycle 2
567.5kg4x92,430kgBuilding
672.5kg4x102,900kgEnd Cycle 2 ✅
775kg4x82,400kgStart Cycle 3
880kg4x82,560kgPushing hard
985kg4x82,720kgEnd Cycle 3 ✅
1087.5kg4x62,100kgStart Cycle 4 (heavier)
1192.5kg4x62,220kgNear max
1295-100kgTest 1RM-END YEAR 1 🎉

Squat (Example: Starting at 60kg)​

MonthWeightRepsNotes
160kg3x8Learning depth
270kg3x9Getting comfortable
380kg3x10End Cycle 1 ✅
485kg4x8Start Cycle 2
592.5kg4x9Building power
6100kg4x10End Cycle 2 ✅
7105kg4x8Start Cycle 3
8112.5kg4x8Serious weight
9120kg4x8End Cycle 3 ✅
10125kg4x6Start Cycle 4
11132.5kg4x6Heavy!
12140-150kgTest 1RMEND YEAR 1 🎉

Barbell Row (Example: Starting at 40kg)​

MonthWeightRepsNotes
140kg3x8Learning
245kg3x9Form improving
350kg3x10End Cycle 1 ✅
452.5kg4x8Start Cycle 2
557.5kg4x9Stronger
662.5kg4x10End Cycle 2 ✅
765kg4x8Start Cycle 3
870kg4x8Heavy rows
975kg4x8End Cycle 3 ✅
1077.5kg4x6Start Cycle 4
1182.5kg4x6Strong back
1285-90kgTest 1RMEND YEAR 1 🎉

🔄 CYCLE 1: MONTHS 1-3 (Weeks 1-12)

Goal: Learn the Movements, Build the Habit​

This is covered in detail in the main program sections:

Cycle 1 Summary​

ExerciseStart WeightEnd WeightGain
Bench Press50kg62.5kg+25%
Squat60kg80kg+33%
Barbell Row40kg52.5kg+31%
Shoulder Press25kg35kg+40%
RDL50kg70kg+40%

What You Should Feel After Cycle 1​

  • ✅ Exercises feel natural
  • ✅ You know your working weights
  • ✅ You're stronger than when you started
  • ✅ You're ready for more volume

🔄 CYCLE 2: MONTHS 4-6 (Weeks 13-24)

Goal: Build Serious Strength​

Same Exercises, Heavier Weights

You will do the EXACT SAME EXERCISES as Cycle 1. The only difference is:

  • Start with heavier weights (your Cycle 1 end weights)
  • Continue progressive overload
📖 Month 4 (Weeks 13-16): Starting Heavier

Week 13: Day 1 - Push​

ExerciseCycle 1 EndCycle 2 StartSets x Reps
Bench Press62.5kg x 1065kg x 84 x 8-10
Incline DB Press22kg x 1224kg x 104 x 10-12
Shoulder Press16kg x 1218kg x 104 x 10-12
Lateral Raises10kg x 1510kg x 154 x 12-15
Tricep Pushdowns30kg x 1532.5kg x 124 x 12-15
OH Tricep Ext17.5kg x 1520kg x 123 x 12-15

Week 13: Day 2 - Pull​

ExerciseCycle 1 EndCycle 2 StartSets x Reps
Barbell Row52.5kg x 1055kg x 84 x 8-10
Lat Pulldown55kg x 1257.5kg x 104 x 10-12
Cable Row50kg x 1252.5kg x 104 x 10-12
Face Pulls17.5kg x 2020kg x 154 x 15-20
Barbell Curl27.5kg x 1230kg x 104 x 10-12
Hammer Curl14kg x 1514kg x 153 x 12-15

Week 13: Day 3 - Legs​

ExerciseCycle 1 EndCycle 2 StartSets x Reps
Squat80kg x 1085kg x 84 x 8-10
RDL70kg x 1275kg x 104 x 10-12
Leg Press150kg x 12160kg x 104 x 10-12
Leg Curl40kg x 1542.5kg x 124 x 12-15
Walking Lunge14kg x 1216kg x 103 x 10-12
Calf Raise50kg x 2055kg x 154 x 15-20

Week 14-16: Progressive Overload​

Week 14: Same weights, aim for +1-2 reps per set Week 15: If you hit top of rep range, add 2.5kg (upper) or 5kg (lower) Week 16: Push for max reps at new weights

Month 4 End Targets​

ExerciseWeek 13Week 16 Target
Bench Press65kg x 867.5kg x 10
Squat85kg x 890kg x 10
Barbell Row55kg x 857.5kg x 10
📖 Month 5 (Weeks 17-20): Building Momentum

Month 5 Details​

Starting Weights for Month 5​

ExerciseStartTarget End
Bench Press67.5kg72.5kg
Squat90kg97.5kg
Barbell Row57.5kg62.5kg
Shoulder Press20kg22kg
RDL77.5kg85kg

Week-by-Week Month 5​

WeekBenchSquatRowFocus
1767.5kg x 890kg x 857.5kg x 8New weights
1867.5kg x 1090kg x 1057.5kg x 10Add reps
1970kg x 895kg x 860kg x 8Add weight
2072.5kg x 997.5kg x 962.5kg x 9Push hard

Intensity Techniques for Month 5​

Add these to your final sets:

  • Drop Sets: On last set of isolation exercises
  • Rest-Pause: On compound movements when you want extra reps
📖 Month 6 (Weeks 21-24): End of Cycle 2

Month 6 Details​

Starting Weights for Month 6​

ExerciseStartTarget End
Bench Press72.5kg77.5kg
Squat97.5kg105kg
Barbell Row62.5kg67.5kg

Week-by-Week Month 6​

WeekBenchSquatRowFocus
2172.5kg x 897.5kg x 862.5kg x 8Heavier
2272.5kg x 10100kg x 965kg x 9More reps
2375kg x 8102.5kg x 865kg x 10Add weight
2477.5kg x 10105kg x 1067.5kg x 10END CYCLE 2 ✅

Cycle 2 Summary (Months 4-6)​

ExerciseCycle 2 StartCycle 2 EndGain
Bench Press65kg77.5kg+19%
Squat85kg105kg+24%
Barbell Row55kg67.5kg+23%
Shoulder Press18kg24kg+33%

What You Should Notice After Cycle 2​

  • ✅ Visible muscle growth
  • ✅ Clothes fit differently (tighter in chest/arms)
  • ✅ People starting to notice your physique
  • ✅ Confidence in the gym

🔄 CYCLE 3: MONTHS 7-9 (Weeks 25-36)

Goal: Break Through Plateaus, Advanced Techniques​

Harder Phase

Cycle 3 is where many people plateau. The weights are heavier, the gains are slower. This is normal. Stay consistent!

📖 Month 7 (Weeks 25-28): Strength Focus

Month 7 Details​

New Rep Ranges​

In Cycle 3, we lower the rep range for compounds to build more strength:

Exercise TypeCycle 2 RepsCycle 3 Reps
Compound lifts4 x 8-104 x 6-8
Isolation4 x 10-124 x 8-12

Week 25: Starting Weights​

ExerciseCycle 2 EndCycle 3 StartSets x Reps
Bench Press77.5kg x 1080kg x 64 x 6-8
Squat105kg x 10110kg x 64 x 6-8
Barbell Row67.5kg x 1070kg x 64 x 6-8
Shoulder Press24kg x 1026kg x 64 x 6-8
RDL87.5kg x 1092.5kg x 84 x 8-10

Month 7 Progression​

WeekBenchSquatRowNotes
2580kg x 6110kg x 670kg x 6New heavy phase
2680kg x 7110kg x 770kg x 7Add reps
2782.5kg x 6112.5kg x 672.5kg x 6Add weight
2882.5kg x 8115kg x 772.5kg x 8Push reps
📖 Month 8 (Weeks 29-32): Advanced Techniques

Month 8 Details​

Techniques to Add​

TechniqueWhen to UseExample
Pause RepsBench press2 sec pause at chest
Tempo TrainingSquats3 sec down, 1 sec up
SupersetsIsolation workLateral raise + Face pull
Drop SetsFinal set3 drops, 20-30% less each

Month 8 Progression​

WeekBenchSquatRowTechnique Focus
2985kg x 6117.5kg x 675kg x 6Pause reps
3085kg x 7117.5kg x 775kg x 7Tempo work
3187.5kg x 6120kg x 677.5kg x 6Heavy + technique
3287.5kg x 8120kg x 877.5kg x 8Push through
📖 Month 9 (Weeks 33-36): Cycle 3 Peak

Month 9 Details​

Week 33-35: Maximum Effort​

WeekBenchSquatRow
3390kg x 6122.5kg x 680kg x 6
3490kg x 7125kg x 680kg x 7
3592.5kg x 6127.5kg x 682.5kg x 6

Week 36: Deload + Testing​

Light week to recover before Cycle 4:

  • Use 70% of your max weights
  • Focus on form and recovery
  • Test 1-2 rep maxes if desired

Cycle 3 Summary (Months 7-9)​

ExerciseCycle 3 StartCycle 3 EndGain
Bench Press80kg92.5kg+16%
Squat110kg127.5kg+16%
Barbell Row70kg82.5kg+18%

What You Should Notice After Cycle 3​

  • ✅ Significant strength
  • ✅ Clear muscle definition
  • ✅ You look "athletic" or "fit"
  • ✅ People definitely notice

🔄 CYCLE 4: MONTHS 10-12 (Weeks 37-48)

Goal: Peak Performance, Test Your Limits​

Final Push!

This is where you see how far you've come. We'll test your maxes and prepare for Year 2.

📖 Month 10 (Weeks 37-40): Heavy Singles and Doubles

Month 10 Details​

New Training Style​

WeekRep RangeIntensity
37-384 x 5-6Heavy
39-404 x 3-5Very Heavy

Month 10 Progression​

WeekBenchSquatRow
3795kg x 5130kg x 585kg x 5
3895kg x 6132.5kg x 585kg x 6
3997.5kg x 4135kg x 487.5kg x 4
40100kg x 4137.5kg x 490kg x 4
📖 Month 11 (Weeks 41-44): Near Maximum Weights

Month 11 Details​

Training Focus​

  • Heavy triples (3 reps)
  • Singles at 90-95% max
  • Perfect form under heavy load

Month 11 Progression​

WeekBenchSquatRow
41100kg x 3140kg x 390kg x 3
42102.5kg x 3142.5kg x 392.5kg x 3
43105kg x 2145kg x 295kg x 2
44107.5kg x 1-2147.5kg x 1-297.5kg x 1-2
📖 Month 12 (Weeks 45-48): Testing & Year 1 Finale

Month 12 Details​

Week 45-46: Deload​

Reduce all weights to 60-70% and focus on:

  • Recovery
  • Technique
  • Preparing for max testing

Week 47: MAX TESTING WEEK​

Day 1: Bench Press Max Test​

Warm-up Protocol:

  1. Bar x 10
  2. 50% x 5 (50kg)
  3. 70% x 3 (70kg)
  4. 80% x 2 (80kg)
  5. 90% x 1 (90kg)
  6. 100% attempt (100-110kg)

Day 2: Squat Max Test​

Warm-up Protocol:

  1. Bar x 10
  2. 50% x 5 (75kg)
  3. 70% x 3 (105kg)
  4. 80% x 2 (120kg)
  5. 90% x 1 (135kg)
  6. 100% attempt (150-160kg)

Day 3: Deadlift/Row Max Test​

Warm-up Protocol:

  1. Bar x 10
  2. 50% x 5
  3. 70% x 3
  4. 80% x 2
  5. 90% x 1
  6. 100% attempt

Week 48: Recovery & Planning​

  • Light training only
  • Take progress photos
  • Measure body
  • Plan Year 2

🎉 YEAR 1 COMPLETE!​

Your Expected Results After 12 Months​

MetricDay 1Day 365Change
Bench Press50kg100-110kg+100%
Squat60kg140-160kg+150%
Deadlift70kg160-180kg+130%
Row40kg90-100kg+125%
Body Weight75kg82-85kg+7-10kg
Muscle Mass-+6-8kgVisible

Visual Changes​

AreaChange
Arms+3-4cm circumference
Chest+8-10cm circumference
ShouldersNoticeably wider
BackV-taper starting
LegsQuads and hams visible
OverallAthletic, fit physique

✅ Year 1 Final Checklist​

  • Completed 144 workouts (12 months x 12 weeks x 3 days)
  • Doubled (or more) starting strength
  • Gained 6-8kg of muscle
  • Took progress photos (compare to Day 1!)
  • Measured body (compare to Day 1!)
  • Tested 1 rep maxes
  • Built a lifelong habit
  • Ready for Year 2!
Congratulations!

You've completed the hardest part - starting and staying consistent for a full year.

You now have:

  • A solid strength foundation
  • Visible muscle mass
  • Knowledge of how your body responds
  • A habit that will last forever

Welcome to Year 2! The gains will be slower, but your physique will keep improving. See the Year 2-5 Plan for what's next.