SD Specialization Program

This program is designed to build foundational strength (Weeks 1-3), introduce high-intensity singles to practice heavy lifts and gauge progress (Weeks 4-6), and then reduce volume significantly to eliminate fatigue (Weeks 7-8) before your 1RM test in Week 9.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Focus: Building volume, establishing technique, preparing the body for heavier loads.

Squat (Barbell)

Squat (Paused)

Bench Press (Barbell)

Block 1 (Accumulation)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Bench Press (Paused)

Lat Pulldown

Good Morning

Deadlift (Block)

Seated Row (Cable)

Focus: Introducing heavy singles to build confidence and CNS readiness. Volume is slightly reduced w

Block 2 (Intensification)

​Focus: Introducing heavy singles to build confidence and CNS readiness. Volume is slightly reduced 

Deadlift (Deficit)

Focus: Maximal intensity, minimal volume. Recover, drop fatigue, and prepare for max lifts.

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