Chat GPT Top-Set Intermediate Masters

Unlock your strength potential with the **Chat GPT Top-Set Intermediate Masters** program! Over 16 weeks, this 4-day-a-week regimen is designed to elevate your lifting game through focused sessions on squats, bench presses, and deadlifts. Each workout incorporates a mix of intensity levels and rep ranges, ensuring balanced muscle development while pushing your limits. Whether you're looking to build strength or refine your technique, this program provides the structured approach you need to achieve your goals. Get ready to transform your training and see real results!

An intermediate powerlifting programme aimed at intermediate masters with a focus on increasing strength while prioritising recovery.

Main Lift Structure:

Top set (heavier focus for strength)

Back-off sets (volume to build muscle & reinforce technique). Accessory work.

Deload every 4th week (~60% of 1RM, easy 3×3)

Bench Press Frequency: 4×/week (2 heavy days, 2 lighter/variation days) → accelerates bench progress.

Progression: Intensities wave each week (5s → 4s → 3s → deload), then slightly increase each new cycle. Week 15 is a test week (heavy singles).

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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

Squat (Barbell)

Bench Press (Paused)

Good Morning

Bulgarian Split Squat (Dumbbell)

Plank

Squat Focus

Bench Press (Barbell)

Bench Press (Close Grip)

Overhead Press (Barbell)

Dumbbell Row

Tricep Extension (Cable)

Bench Focus

Deadlift (Barbell)

Front Squat (Barbell)

Hip Thrust (Barbell)

Single Arm Farmer Carry

Deadlift Focus

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Rear Delt Fly (Dumbbell)

Bicep Curl (EZ Bar)

Speed Squat and Bench

Deload

Testing Week

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