Science base lifting

The purpose of The Science base lifting is to guide experienced lifters through a comprehensive hypertrophy and strength-focused training program that emphasizes:

Systematic progression: Gradually increasing intensity, moving from moderate RPE (effort level) in week 1 to training sets taken to failure in later weeks.

Balanced physique development: Targeting all major muscle groups with varied exercises and intensities across upper/lower body and push/pull splits.

Efficient warm-ups and structure: Including detailed warm-up protocols and structured “early sets” and “last sets” to manage fatigue and optimize performance.

Education and tracking: Encouraging users to understand RPE, proper form, and progression strategies while logging sets and reps for consistency and progress.

In short, this program is designed to help intermediate and advanced lifters build muscle efficiently and safely while improving training discipline and execution.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Dumbbell)

Cable Crossover

Wide Grip Pull-Up

Lateral Raise (Cable)

Pendlay Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper (Strength)

Lying Leg Curl

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Lower (Strength)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Shrug (Barbell)

Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Pull (Hypertrophy)

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Dumbbell)

Cable Tricep Kickback

Push (Hypertrophy)

Leg Press

Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs (Hypertrophy)

Incline Bench Press (Barbell)

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