By main lifts you mean barbell movements? What’s the approach with other lifts?
Happy New Year Jordan!
Yes, I assumed you were mainly curious about the 1st exercise of the day, i.e. the barbell squat, bench, deadlift, etc. It’s a similar approach with the other lifts, save for I target RPE 7 or 8 (depending on the movement) for the first set, and then go from there. This type of programming shows up frequently in our templates as well.
Happy New Year to you as well!
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1.1.26 1st workout of the New Year!
Larsen Bench- 315 x 4 x 5
Chest-Supported Row- 405 x 8, 455 x 8, 8, 6
Seated OHP - 155 x 12 x 3 (don’t like this with a barbell as it turns out)
Biceps curls
40 min bike z1-2
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Friday 1.2.2026
Deadlift 585 x 4 x 4
Pendulum squat 365 x 6 x 3
Bulgarian Split Squats 70 x 8 x 4
Leg extensions
30 min stairs
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Chest supported rowing 455 is crazy work jordan 
I think it’s just the leverage on the machine. I will probably swap exercises soon, as I’m running out of room for loading. That said….it’s pretty cool to throw around some heavy weights!
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Tuesday 1.6.2026
Squat- 455 x 4, 520 x 4 x 3, 465 x 4
RDL 465 x 6 x 4
Bulgarian split squats 65 x 10 x 4
Hamstring curls
Wednesday 1/7
60 min z1-2 bike
Thursday 1/8
Larsen bench- 320 x 4 x 4
Kneeling cable rows x 12 x 4
DB bench, paused 115 x 10, 10, 9,7
EZ bar curls
30 min stairs
Friday 1.9.26
DL 270kg x 4 x 3 (belt kinda bruised my lat/rib on the last set, so I called it. Probably because I’m skinny-199)
Pendulum Sq- 365 x 6 x 4
Front foot elevated split squat 105 x 8 x 3
Leg extensions
bike x 20 min
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Monday 1.12.26 Deload
6-0-0 tempo bench up to 275 x 4
High pull downs 365 x 8 x 4
Standing Press up to 185 x 8
Triceps
40 min bike
Tuesday 1.13.26
5-3-0 tempo SSB- 421 x 4
2” deficit DL 500 x 6
hatfield split squat 315 x 10
1-leg leg curl
Friday 1.16.2025
Deadlift, beltless- up to 260kg x 4
Hack squat- up to 405 x 6
Bulgarian split squat w front foot elevation 70 x 8 x 2
Leg extensions
Calf raises
40 min stairs
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Monday 1.19.26
Press- 185 x 4, 205 x 4 @ 7, 190 x 4 x 2 (I suck at pressing again)
1-arm kneeling cable rows x 10 x 4
Paused DB bench- 105 x 12 x 4
Preacher curl + OH triceps extension
Bike 3 min intervals @ 2 min/1000m pace, 1 min rest, 7 rounds
1.20.26
Squat - 455 x 4, 530 x 3 x 3 (needed an extra warm up, which was heavy enough to count)
2” deficit DL- 505 x 6 x 2
Belt Squat-335 x 10 x 4
1-leg hamstring curls
Thursday 1.22.26
Bench, 2ct paused, pinkies on score mark 315 x 4 x 4 (L shoulder has started bugging me, so changing up the variants slightly)
High row 365 x 8 x 4 supersetted with OHP 160 x 12 x 4
Rear delt flyes
Rope press downs
30 min stairs
Friday 1.23.2026
Deadlift, beltless 605 x 4 (RPE 7.5), 545 x 4 x 3
Hack squat 406 x 6,6,6,4
Front foot elevated split squat 110 x 8 x 3
Leg extensions
30 min bike
Monday 1.26.2026
OHP 215 x 4, 195 x 4 x 3
1-arm DB row 145 x 10 x 4 sets
DB Incline (high) 85 x 12 x 4
Preacher curls
40 min bike z1/2
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Tuesday 1.27.26
Squat, 2ct paused 455 x 3, 495 x 3, 455 x 3 x 2 (very sore and cranky today, so autoregulated to a “B” workout, where A is the original plan, B is the “diet” version of the A plan, and “C” would be the nuclear option. This is in the new guided programming aspect of the app we’re building 
)
2” deficit DL -515 x 6 x 2
Belt squat + doubled mini bands 275 x 10 x 4
Leg extensions
Aerobic intervals on bike
Could you tell me more about this system? I understand that option B is easier workout, but I’m curious about nuclear option.
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Nuclear option has a few branch points, i.e. tempo work of the same or similar movement, blood flow restriction work on a machine based variant, re-scheduling, or even doing “Plan A” (e.g. if a meet was nearby and rescheduling isn’t an option. There’s more to it obviously, but that’s a high level view.
Thursday:
2ct paused medium grip bench, 275 x 4, 320 x 4 x 2, 225 x 20-23 (can’t count, these were also paused)
High row 375 x 8 x 5
Football bar OHP- 170 x 12 x 3
Face pulls
DB biceps curls
20 min bike