Raw Power: 12-Week Squat, Bench & Deadlift
Add real pounds to the only three lifts that matter.
Adds the plan to My Library so you can check off each day as you train.
Goal
Total strength PRs
Duration
12 Weeks
Frequency
4 days/wk
Level
Intermediate
Full program
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Workout Summary
Raw Power: 12-Week Squat, Bench & Deadlift
A DUP (daily undulating periodization) approach to the big three. Every week hits each lift twice - once for strength, once for volume - with carefully spaced accessories that bulletproof the joints and grow the prime movers.
Who it's for
- Lifters with at least a year of squat / bench / deadlift practice
- Athletes preparing for a first meet or a PR retest
- Anyone who wants their lifts to actually move again
What you get
- 12 weeks of DUP with autoregulated top sets
- RPE-based loading prescription
- Detailed warm-up and bar speed cues
- Peak week + meet-day plan
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Powerlifting
Slight surplus (+150–300 kcal). Protein at 0.9–1 g/lb. Keep carbs high on heavy days. Hydration and sodium drive bar speed more than people admit.
Supplementation
Supplementation
Creatine (5 g), caffeine 200 mg pre, electrolytes intra-workout, and collagen + vitamin C 30 min pre-training for connective tissue.
Sleep & Recovery
Sleep & Recovery
Hard squat and pull days demand 8+ hours of sleep. Schedule a real deload at weeks 4 and 8. Avoid heavy conditioning the day before main lifts.
Training Overview
Training Overview
Heavy Squat Monday, Heavy Bench Tuesday, Heavy Deadlift Thursday, Volume Bench Friday. Each session opens with the main lift, then 2–3 directly supportive accessories.
12 Weeks · Progression
Progression
Weeks 1–3 base at RPE 7. Weeks 4–7 climb to RPE 8.5 on top sets. Weeks 8–10 introduce singles at RPE 9. Week 11 peaks. Week 12 deload + test.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayHeavy Squat + Accessories
- TuesdayHeavy Bench + Triceps
- WednesdayMobility / Zone 2 · keep it easy (Zone 1, nasal-breath pace)
- ThursdayHeavy Deadlift + Back
- FridayVolume Bench + Shoulders
- SaturdayOptional GPP · keep it easy (Zone 1, nasal-breath pace)
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Raw Power: 12-Week Squat, Bench & Deadlift
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–12 unlock after purchase
Week 1 · Day 1
Heavy Squat
Max strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 5 | 3 (ramp: light → RPE 7 → RPE 8 on final set) | 3 min |
| Pause Squat | 3 | 5 | 2 min |
| Bulgarian Split Squat | 3 | 8 / leg | 90 sec |
| Leg Press | 3 | 10 | 90 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
Week 1 · Day 2
Heavy Bench
Bench + triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 5 | 3 (ramp: light → RPE 7 → RPE 8 on final set) | 3 min |
| Close-Grip Bench Press | 3 | 6 | 2 min |
| Incline Dumbbell Press | 3 | 8 | 90 sec |
| Overhead Rope Triceps | 3 | 12 | 60 sec |
Week 1 · Day 3
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 4
Heavy Deadlift
Posterior chain
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 5 | 3 (ramp: light → RPE 7 → RPE 8 on final set) | 3 min |
| Deficit Deadlift | 3 | 5 | 2 min |
| Barbell Row | 4 | 6 | 2 min |
| Weighted Pull Up | 3 | 8 | 90 sec |
| Back Extension | 3 | 12 | 60 sec |
| Weighted Plank | 3 | 30 sec | 60 sec |
Week 1 · Day 5
Volume Bench + Shoulders
Hypertrophy for pressers
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 5 | 8 @ RPE 7 | 2 min |
| Seated Dumbbell Shoulder Press | 4 | 10 | 90 sec |
| Dumbbell Lateral Raise | 4 | 12 | 60 sec |
| Chest Fly | 3 | 12 | 60 sec |
| Triceps Pushdown | 3 | 12 | 45 sec |
Week 1 · Day 6
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
Reviews & Ratings
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FAQ
FAQ
I don't compete - is RPE still worth using?
Yes. RPE autoregulates loads to how recovered you actually are, which is far more honest than a fixed percentage.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.