LiftBlock: Strength Training
Bench, Squat & Deadlift Plans
About
What's New in LiftBlock
1.7
October 1, 2026
Heavy weeks and rep weeks Every Bench, Squat, Deadlift and Overhead Press program has been rebuilt, from the starter programs through Intermediate to Advanced. Training now alternates a heavy week with a rep week, all the way through the 10 weeks. • Heavy weeks build towards your max, with the weight going up each time • Rep weeks drop to around 60% with plenty of volume. You build muscle while your joints and nervous system recover • No more than two heavy weeks back to back, so you stay fresher going into test week • Rep weeks replace the old deload weeks Running Squat and Deadlift together? When you set up either one, choose whether to start on a heavy week or a rep week. If the other program is already running, LiftBlock suggests the opposite week, so your heavy squats and heavy pulls never land together. Each week now shows a Heavy or Rep badge, so you know what's coming. Programs you've already started carry on exactly as they are. The new structure applies when you start a new program or run one again.
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