PRE SZN Power Build
Two-a-day power on limited days. The long-haul builder.
- Length
- 24 weeks
- Frequency
- 6 days/week
- Session
- ~75 min
- Level
- Advanced
The program
A 24-week short-wave conjugate periodization program for the squat, bench press, and deadlift. Six sessions per week with RPE 8 daily max singles on every competition-lift day — you practise being heavy, often, without maxing out.
Eight blocks of three weeks alternate accumulation and intensification phases, building from 68% all the way to a max-out test day in Week 24. The wave structure means the load never climbs in a straight line — it climbs in waves that let you recover into new territory.
Accessories emphasise dumbbell work, unilateral movements, dips and chin-ups to build the hypertrophy base underneath peak strength.
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Squat▾
| A1Back Squat | 2 × 1 · 3 min rest |
| B1Back Squat | 5 × 6 · 68% 1RM · 3 min rest |
| C1Front Foot Elevated Split Squat | 3 × 8–10 · 3-0-1-0 tempo · 1 min rest |
| D1Lying Leg Curl | 4 × 8–10 · 3-0-1-0 tempo · 1 min rest |
| E1Walking Lunge | 3 × 10–12 · 2-0-1-0 tempo · 1 min rest |
Session 2Bench▾
| A1Barbell Bench Press | 2 × 1 · 3 min rest |
| B1Barbell Bench Press | 5 × 6 · 68% 1RM · 3 min rest |
| C1Bent Over Row | 4 × 8–10 · 3-0-1-0 tempo · 1 min rest |
| D1Overhead Press | 4 × 8–10 · 2-0-1-0 tempo · 90s rest |
| E1Parallel Bar Dips | 4 × 8–12 · 3-0-1-0 tempo · 1 min rest |
| F1Incline DB Press | 4 × 10–12 · 3-0-1-0 tempo · 1 min rest |
Session 3Deadlift▾
| A1Conventional Deadlift | 2 × 1 · 3 min rest |
| B1Conventional Deadlift | 5 × 6 · 68% 1RM · 3 min rest |
| C1Snatch Grip Deadlift from Podium | 3 × 5–6 · 4-0-1-0 tempo · 2 min rest |
| D1Chin-Up Supinated | 4 × 6–10 · 3-0-1-0 tempo · 1 min rest |
| E1Cable Row | 3 × 10–12 · 3-0-1-0 tempo · 1 min rest |
| F1Lying Leg Curl | 3 × 10–12 · 3-0-1-0 tempo · 1 min rest |
Session 4Bench Variation▾
| A1Barbell Bench Press | 2 × 1 · 3 min rest |
| B1Close-Grip Bench Press | 5 × 6 · 63% 1RM · 3 min rest |
| C130 Degree Prone Incline DB Neutral Grip Row | 4 × 10–12 · 3-0-1-0 tempo · 1 min rest |
| D1Overhead Press | 3 × 8–10 · 2-0-1-0 tempo · 90s rest |
| E1Parallel Bar Dips | 3 × 10–12 · 3-0-1-0 tempo · 1 min rest |
| F1DB Flat Bench Press | 4 × 10–12 · 3-0-1-0 tempo · 1 min rest |
| G1Face Pull | 3 × 12–15 · 2-0-1-0 tempo · 1 min rest |
Session 5Squat Variation▾
| A1Back Squat | 2 × 1 · 3 min rest |
| B1Pause Squat | 5 × 6 · 63% 1RM · 3 min rest |
| C1Back Foot Elevated DB Split Squat | 3 × 8–10 · 3-0-1-0 tempo · 1 min rest |
| D1Romanian Deadlift | 3 × 8–10 · 3-0-1-0 tempo · 90s rest |
| E1Seated Calf Raise | 3 × 15–20 · 2-0-1-0 tempo · 1 min rest |
Session 6Volume & Hypertrophy▾
| B1Barbell Bench Press | 5 × 8–10 · 65% 1RM · 3-0-1-0 tempo · 90s rest |
| C1Chin-Up Supinated | 4 × 8–10 · 3-0-1-0 tempo · 1 min rest |
| D1Bent Over Row | 3 × 8–10 · 3-0-1-0 tempo · 1 min rest |
| E1Incline DB Fly | 4 × 10–12 · 3-0-1-0 tempo · 1 min rest |
| F1Barbell Curl | 3 × 10–12 · 3-0-1-0 tempo · 1 min rest |
| G1Lateral Raise | 3 × 12–15 · 3-0-1-0 tempo · 1 min rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —RPE 8 daily max singles on competition-lift days — heavy practice, never a grinder.
- —Three-week waves alternating accumulation and intensification, 68% at the start to a Week-24 max-out.
- —The hypertrophy base is built in parallel: dumbbells, unilateral work, dips, chin-ups.
Who it's for
- —You want a full half-year arc with a test day at the end of it.
- —You respond to frequent heavy singles rather than rare max-outs.
- —You can commit six sessions a week for 24 weeks.
Methods inside
Equipment
Barbell · Dumbbells · Cable Machine · Bench · Squat Rack · Pull-up Bar · Dip Station · Leg Curl Machine · Platform
Questions
What does 'conjugate' mean here?
Rotating emphasis rather than a single linear ramp: competition lifts and their variations alternate through short accumulation and intensification waves, so strength qualities are developed side by side across the 24 weeks.
What is an RPE 8 single?
One rep at a weight you could lift for roughly three — heavy enough to count as practice at intensity, light enough to repeat daily without frying your nervous system.
When do I actually max out?
Week 24. Everything before it is building; the test day is programmed, not improvised.