The program
Lilliebridge Method (12-Week)
A 12-week squat, bench and deadlift approximation with three sessions a week. Working loads stay at 75%; the final single is not a max test.
- Schedule
- 3 days/week
- Length
- 12 weeks
- Main lifts
- 3
What you’ll train
The main movements in this program.
- Back Squat
- Bench Press
- Deadlift
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsGeneral strength plan
Three-lift set/rep example
Inspecting a simplified squat, bench and deadlift template, with its limitations understood.
Before choosing this plan
An unresolved approximation, excluded from automatic recommendations. It supplies no assistance work.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Sets and reps fall from 5×5 to singles while all working prescriptions stay at a placeholder 75%. The final single is not a one-rep-max test or a verified Lilliebridge peak.
Methodology and sources
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
3
sessions
Week 1
3 sessions
Day 1 · Squat Day
Back Squat main
5 × 5 @ 75%working
Day 2 · Bench Day
Bench Press main
5 × 5 @ 75%working
Day 3 · Deadlift Day
Deadlift main
5 × 5 @ 75%working
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Squat Day
Back Squat main
5 × 5 @ 75%working
Day 2 · Bench Day
Bench Press main
5 × 5 @ 75%working
Day 3 · Deadlift Day
Deadlift main
5 × 5 @ 75%working
Week 3
3
sessions
Week 3
3 sessions
Day 1 · Squat Day
Back Squat main
5 × 5 @ 75%working
Day 2 · Bench Day
Bench Press main
5 × 5 @ 75%working
Day 3 · Deadlift Day
Deadlift main
5 × 5 @ 75%working
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Squat Day
Back Squat main
5 × 5 @ 75%working
Day 2 · Bench Day
Bench Press main
5 × 5 @ 75%working
Day 3 · Deadlift Day
Deadlift main
5 × 5 @ 75%working
Week 5
3
sessions
Week 5
3 sessions
Day 1 · Squat Day
Back Squat main
4 × 4 @ 75%working
Day 2 · Bench Day
Bench Press main
4 × 4 @ 75%working
Day 3 · Deadlift Day
Deadlift main
4 × 4 @ 75%working
Week 6
3
sessions
Week 6
3 sessions
Day 1 · Squat Day
Back Squat main
4 × 4 @ 75%working
Day 2 · Bench Day
Bench Press main
4 × 4 @ 75%working
Day 3 · Deadlift Day
Deadlift main
4 × 4 @ 75%working
Week 7
3
sessions
Week 7
3 sessions
Day 1 · Squat Day
Back Squat main
4 × 4 @ 75%working
Day 2 · Bench Day
Bench Press main
4 × 4 @ 75%working
Day 3 · Deadlift Day
Deadlift main
4 × 4 @ 75%working
Week 8
3
sessions
Week 8
3 sessions
Day 1 · Squat Day
Back Squat main
4 × 4 @ 75%working
Day 2 · Bench Day
Bench Press main
4 × 4 @ 75%working
Day 3 · Deadlift Day
Deadlift main
4 × 4 @ 75%working
Week 9
3
sessions
Week 9
3 sessions
Day 1 · Squat Day
Back Squat main
3 × 3 @ 75%working
Day 2 · Bench Day
Bench Press main
3 × 3 @ 75%working
Day 3 · Deadlift Day
Deadlift main
3 × 3 @ 75%working
Week 10
3
sessions
Week 10
3 sessions
Day 1 · Squat Day
Back Squat main
3 × 3 @ 75%working
Day 2 · Bench Day
Bench Press main
3 × 3 @ 75%working
Day 3 · Deadlift Day
Deadlift main
3 × 3 @ 75%working
Week 11
3
sessions
Week 11
3 sessions
Day 1 · Squat Day
Back Squat main
2 × 2 @ 75%working
Day 2 · Bench Day
Bench Press main
2 × 2 @ 75%working
Day 3 · Deadlift Day
Deadlift main
2 × 2 @ 75%working
Week 12
3
sessions
Week 12
3 sessions
Day 1 · Squat Day
Back Squat main
1 × 1 @ 75%working
Day 2 · Bench Day
Bench Press main
1 × 1 @ 75%working
Day 3 · Deadlift Day
Deadlift main
1 × 1 @ 75%working