PJ’s PDS (Progressive Density Strength)

Accumulation Phase → Intensification Phase → Performance Peak. 6 Weeks Volume. 3 Weeks Peak.

9-week strength and size block built around one principle:

Build the base. Then weaponize it.

Phase 1 — Volume Foundation (Weeks 1–6)
	•	Main lifts: 10x6
	•	Moderate RPE (7–8 range)
	•	High total volume to drive hypertrophy, work capacity, and technical mastery
	•	Linear weekly progression

This phase builds the armor — size, tolerance to heavy loading, and bar speed under fatigue.


Phase 2 — Intensification & Peak (Weeks 7–9)
	•	Week 7: 5x5
	•	Week 8: 4x4
	•	Week 9: 3x3
	•	RPE climbs toward 8.5–9

Volume drops. Intensity rises. Strength expresses.

This phase converts accumulated volume into measurable max strength.



Who This Is For
	•	Lifters training 4–5 days per week
	•	Athletes who want both size and real barbell strength
	•	Anyone who thrives on structured progression


Expected Outcome
	•	Noticeable hypertrophy from 6 weeks of 10x6
	•	Increased work capacity
	•	New rep PRs or 1RM PR potential by Week 9

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Standing Calf Raise

Hanging Leg Raise

Squat emphasis 

Bench Press (Barbell)

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Face Pull

Bench emphasis (UPP)

Deadlift (Barbell)

Front Squat (Barbell)

Hamstring Curl

Back Extension

Deadlift emphasis

Overhead Press (Barbell)

Bench Press (Close Grip)

Lat Pulldown

Lateral Raise (Dumbbell)

Preacher Curl (EZ Bar)

JM Press (Dumbbell)

OHP emphasis 

Pull-Up (Bodyweight)

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Bicep Curl (EZ Bar)

Reverse Curl (Barbell)

Incline Curl (Dumbbell)

Recovery (light pull)

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