ONE NUMBER — 16 weeks · 4 sessions/week · 29 pages

Most strength programmes are written to improve everything a little. This one is written to move one number. Sixteen weeks, pull-focused, aimed at 180kg on the deadlift.

WHAT’S INSIDE
• A 16-week programmed progression with weekly loading targets — you always know the exact number to hit
• Setup, bracing and lockout broken down into positions you can self-check on video
• Accessory work for grip, hamstrings, upper back and bracing, chosen for carryover to the pull and nothing else
• A peaking block and a testing protocol for the max attempt

HOW IT’S BUILT
Every loading scheme and accessory choice is labelled: named study, established practice, or our own tailoring. Nothing is in here because it looked good on a feed.

WHO IT’S FOR
A lifter pulling roughly 120kg now who wants 180kg and is willing to train for one goal at a time.

WHO IT’S NOT FOR
Anyone who wants to add strength, size and conditioning in the same block. This plan is deliberately narrow. 180kg is earned across sixteen weeks of prescribed work — the programme makes it achievable, not easy.

Pillars: Specificity · Evidence · Earned