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12-WEEK PROGRAMME

Your complete training plan laid out week by week. Filter by phase or pick a week to see the full session detail.

This is Roadman's public two-session-per-week example, not an individual prescription. The sets and repetitions show the exact programme structure; adjust only with appropriate coaching and health context.

READ THE 12-WEEK GUIDE →VIEW SOURCE DATA →
01
GPP

General Prep Phase

DAY 1 — PUSH6 exercises

A1: Goblet squats

DAY 2 — PULL5 exercises

A1: Trapbar deadlift

VIEW WEEK
02
GPP

General Prep Phase

DAY 1 — PUSH6 exercises

A1: Goblet squats

DAY 2 — PULL5 exercises

A1: Trapbar deadlift

VIEW WEEK
03
GPP

General Prep Phase

DAY 1 — PUSH6 exercises

A1: Goblet squat

DAY 2 — PULL5 exercises

A1: Trapbar deadlift

VIEW WEEK
04
GPP

General Prep Phase

DAY 1 — PUSH6 exercises

A1: Front squat

DAY 2 — PULL5 exercises

A1: Sumo/Conventional deadlift

VIEW WEEK
05
DELOADDELOAD

Deload

DAY 1 — PUSH1 exercise

A1: Front squat

DAY 2 — PULL1 exercise

A1: Sumo/Conventional deadlift

VIEW WEEK
06
STRENGTH

Strength

DAY 1 — PUSH6 exercises

A1: Front squat

DAY 2 — PULL5 exercises

A1: Sumo/Conventional deadlift

VIEW WEEK
07
STRENGTH

Strength

DAY 1 — PUSH6 exercises

A1: Front squat

DAY 2 — PULL5 exercises

A1: Sumo/Conventional deadlift

VIEW WEEK
08
STRENGTH

Strength

DAY 1 — PUSH6 exercises

A1: Front squat

DAY 2 — PULL5 exercises

A1: Sumo/Conventional deadlift

VIEW WEEK
09
DELOADDELOAD

Deload

DAY 1 — PUSH1 exercise

A1: Front squat

DAY 2 — PULL1 exercise

A1: Sumo/Conventional deadlift

VIEW WEEK
10
POWER

Power

DAY 1 — PUSH6 exercises

A1: Front squat

DAY 2 — PULL5 exercises

A1: Sumo/Conventional deadlift

VIEW WEEK
11
POWER

Power

DAY 1 — PUSH6 exercises

A1: Front squat

DAY 2 — PULL5 exercises

A1: Sumo/Conventional deadlift

VIEW WEEK
12
POWER

Power

DAY 1 — PUSH6 exercises

A1: Front squat

DAY 2 — PULL5 exercises

A1: Sumo/Conventional deadlift

VIEW WEEK