16 Weeks - Advanced - Block Periodization - PL 

Hello! First, I'd like to introduce myself. My name is Serhat Deniz Otlubel, and I'm someone interested in sports science who's been stuck between intermediate and advanced levels for a while now. I've been looking for a program I could use for the rest of my life, but I haven't been able to get the results I wanted from some ready-made programs. So, I carefully prepared this program to be used in 16-week periods and I'm offering it to you for free. I Hope you enjoy it!

This is a 16-week structured strength program built around the three main powerlifting lifts: Squat, Bench Press, and Deadlift. The goal is to increase strength over time while maintaining muscle mass, especially during fat loss phases.

The program runs 5 days per week and is divided into 4 blocks of 4 weeks. Each block has a specific purpose so progress happens in a controlled and sustainable way.

BLOCK 1 – Accumulation (Weeks 1–4)

Goal: Build volume, reinforce technique, and maintain muscle.
You work with moderate weights and higher reps. Tempo work and pauses are used to improve control and positioning.
Week 4 is a deload with reduced load and volume.

BLOCK 2 – Intensification (Weeks 5–8)

Goal: Increase absolute strength.
Reps decrease, weights increase. Fatigue is managed while strength output rises.
Week 8 is a deload.

BLOCK 3 – Realization (Weeks 9–12)

Goal: Learn to handle heavy weights efficiently.
Low reps, high intensity. Focus is on bar control, confidence, and weak-point exposure.
Week 12 is a light deload.

BLOCK 4 – Peak & Test (Weeks 13–16)

Goal: Maintain strength, sharpen performance, and test progress.
Volume is reduced but intensity stays high.
Week 16 is a test week to evaluate new strength levels.

WEEKLY STRUCTURE (5 Days)

Day 1: Heavy Bench + Upper Body

Day 2: Squat + Lower Body

Day 3: Paused Bench + Upper Volume

Day 4: Deadlift + Lower Body

Day 5: Upper Accessories / OHP

MAIN LIFTS vs ACCESSORIES

Main lifts use planned percentages and focus on strength and technique.

Accessories use RPE, support weak points, maintain muscle mass, and improve joint health.

WHO THIS PROGRAM IS FOR

This program is ideal for lifters who want long-term strength progression, structured training, and heavy lifting without needing to compete.

Strength is built through consistency, not shortcuts.

default

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

T&G Bench Press (First Rep Paused)

Spoto Press

Wide Grip Chest Supported T-Bar Row

Underhand Lat Pulldown

JM Press

Lateral Raise (Cable)

Standing Y Raise (Cuff)

Preacher Curl (Dumbbell)

HEAVY BENCH

Squat (Low Bar)

Tempo Squat (Barbell)

Romanian Deadlift (Barbell)

Straight Leg Calf Raise Of Choice

Lying Leg Curl

Leg Extension

SQUAT

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Lat Pulldown

Bicep Curl (Cable)

Single Arm Supported Triceps Extension (Cuff)

Face Pull

PAUSED BENCH

Deadlift (Barbell)

Squat (Paused)

Leg Press (45 Degrees)

DEADLIFT

Bench Press (Close Grip)

Neutral Grip Row

Overhead Press (Barbell)

Lat Pulldown (Single Arm)

Reverse Pec Deck

OHP + BENCH SKILL

Bench Press (Barbell)

bench test day

squat test day

deadlift test day

ACCUMULATION

ACCUMULATION DELOAD

INTENSIFICATION

INTENSIFICATION - DL

REALIZATION

REALIZATION - DELOAD

PEAK

TAPER

TEST

0 reviews for 16 Weeks - Advanced - Block Periodization - PL