8-Week Strength Reset

Rebuild & Prime is an eight-week powerlifting reset for intermediate and advanced lifters who have plateaued or are returning from minor tweaks. 

The plan pairs low-fatigue competition singles with targeted unilateral and posterior-chain work to correct asymmetries, restore tissue tolerance, and refine technique. 

Training runs four 90-minute sessions per week, organized into rack-efficient lower days and bench-focused upper days so you spend more time lifting and less time moving around the gym. 

Most work sits at RPE 6–8 with clear progressions and guardrails, making it compatible with combat sports or conditioning.

You finish with stronger hamstrings and hips, cleaner movement, and a clear runway into your next strength block.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Military Press (Barbell)

Bulgarian Split Squat (Barbell)

Sumo Deadlift (Barbell)

Single Leg Romanian Deadlift

Hip Extension

Dip (Weighted)

Bulgarian Split Squat Day

Bench Press (Paused)

Pec Fly (Dumbbell)

Rear Delt Fly (Dumbbell)

Pull-Up (Bodyweight)

Nordic Curl

Bench Press Day

Deadlift (Barbell)

Overhead Squat

Overhead Press (Barbell)

Front Squat (Barbell)

Glute-Ham Raise

0 reviews for 8-Week Strength Reset