Ten Plates Body Sutra

Ten Plates Body Sutra is a 7-week peaking powerlifting program forged in the style of ancient cultivation manuals. In its pages lie the secrets to condensing raw strength into unshakable form, preparing you for the ultimate trial — your meet day Heavenly Tribulation.

Over seven weeks, you will walk the path from the Iron Tempering Stage to the Realm of Limitless Plates, honing the sacred lifts — squat, bench, and deadlift — until your body resonates with the weight of ten plates. Every session is a chapter in your ascension, with volume and intensity balanced to sharpen your technique, maximize recovery, and summon peak power at precisely the right moment.

This is not a program for the uninitiated. The Ten Plates Body Sutra is a path for warriors seeking to transcend mortal limits, seize personal records, and etch their name among the Immortals of Strength.

Seven Weeks. Three Lifts. One Ascension.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Squat (Barbell)

Bench Press (Barbell)

Spoto Press

Deadlift (Barbell)

Leg Extension

Hamstring Curl

Rear Delt Fly (Machine)

Decline Crunch (Weighted)

Monday

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Dip (Weighted)

Single Arm Tricep Extension (Cable)

Tuesday

Hammer Curl (Dumbbell)

Standing Pullover (Cable)

Thursday

Last 4 sets of squats add 2.5kg. Rest 60sec between last 4 squat sets

Deadlift (Paused)

Bench Press (Paused)

Bench Press (Close Grip)

last sets -5kg. 60sec rest. 10reps-9sets.8-9reps:8sets. 7reps: 5sets. -7reps skip backoff

Leg Curl

Friday

Sunday

Wednesday

Saturday

Do 20 reps on spoto no matter what. If you get to 15 and are about to fail, rack and repeat till 20

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