Cage Barbell
Cage Barbell
Get under the bar.
← All weeks
09
Phase: Peak

Heavy single + back-offs

Touch a heavy single. Don't grind.

Day 1 — Squat Focus

Lower body / Squat
Warm-up
  • →5 min light cardio (row, bike, or brisk walk)
  • →Hip circles x10 each side
  • →Leg swings x10 each direction
  • →Cat–cow x10
  • →World's greatest stretch x5/side
  • →Bodyweight squats 2x10
  • →Goblet squat 2x8 (light)
  • →Empty bar squat 2x8 (pause at bottom)
  • →Ramp-up sets: 50% x5, 70% x3, 85% x1
Tech Tip

If a rep feels off on the way down, dump it. Live to lift another day.

Main Lift
Back Squat
Sets
1 top + 3 back-off
Reps
1 / 3
Effort
Top RPE 8.5 (~87%), back-offs RPE 7
↳ Pause 1s in the hole on warm-up sets
Accessories
Romanian Deadlift
Sets
3
Reps
8
Effort
RPE 7
Walking Lunge
Sets
3
Reps
10/leg
Effort
RPE 7
Plank
Sets
3
Reps
45s hold
Effort
Hard but controlled
Cool-down
  • →5 min easy walk
  • →Couch stretch 60s/side
  • →Doorway pec stretch 60s/side
  • →Child's pose 60s
  • →Box breathing: 4-4-4-4 x10 rounds

Day 2 — Bench Focus

Upper body / Bench Press
Warm-up
  • →5 min light cardio (row, bike, or brisk walk)
  • →Hip circles x10 each side
  • →Leg swings x10 each direction
  • →Cat–cow x10
  • →World's greatest stretch x5/side
  • →Band pull-aparts 2x15
  • →Scap push-ups 2x10
  • →Empty bar bench 2x8 (slow tempo)
  • →Ramp-up sets: 50% x5, 70% x3, 85% x1
Tech Tip

Use a spotter or safety pins. Confidence under the bar = better lifts.

Main Lift
Barbell Bench Press
Sets
1 top + 3 back-off
Reps
1 / 3
Effort
Top RPE 8.5 (~87%), back-offs RPE 7
↳ Pause 1s on chest each rep
Accessories
Bent-over Barbell Row
Sets
4
Reps
8
Effort
RPE 7
Overhead Press
Sets
3
Reps
8
Effort
RPE 7
Push-ups
Sets
3
Reps
AMRAP
Effort
Stop 2 reps shy of failure
Cool-down
  • →5 min easy walk
  • →Couch stretch 60s/side
  • →Doorway pec stretch 60s/side
  • →Child's pose 60s
  • →Box breathing: 4-4-4-4 x10 rounds

Day 3 — Deadlift Focus

Posterior chain / Deadlift
Warm-up
  • →5 min light cardio (row, bike, or brisk walk)
  • →Hip circles x10 each side
  • →Leg swings x10 each direction
  • →Cat–cow x10
  • →World's greatest stretch x5/side
  • →Glute bridges 2x12
  • →Romanian deadlift with empty bar 2x8
  • →Deadlift from floor: 50% x5, 70% x3, 85% x1
Tech Tip

Chalk your hands. A slipping bar is a missed PR.

Main Lift
Conventional Deadlift
Sets
1 top + 2 back-off
Reps
1 / 3
Effort
Top RPE 8.5 (~87%), back-offs RPE 7
↳ Reset every rep — no touch-and-go
Accessories
Front Squat
Sets
3
Reps
5
Effort
RPE 7
Pull-ups (or Lat Pulldown)
Sets
4
Reps
6-8
Effort
RPE 8
Hanging Knee Raise
Sets
3
Reps
10
Effort
Controlled
Cool-down
  • →5 min easy walk
  • →Couch stretch 60s/side
  • →Doorway pec stretch 60s/side
  • →Child's pose 60s
  • →Box breathing: 4-4-4-4 x10 rounds
← Week 8
Heavy doubles
Week 10 →
Find your new 1RM