10 Week Periodization by Ben Pollack
Stalled out on a linear routine like 5x5 or Stronglifts? This 10-week program is designed to push you past plateaus and set the foundation for long-term strength and progress.
Program Highlights:
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Length: 10 weeks, with 3 training days per week
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Focus: Heavy, compound lifts that build real strength and muscle
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Goal: Strength first (not bodybuilding), but a perfect base no matter where your fitness journey leads
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Progression: Structured to move beginners beyond basic linear routines
The plan is built to be followed exactly as written for your first run-through. After that, you’ll have the framework and confidence to make small adjustments that match your body, your goals, and your training style.
Follow the plan. Build strength. Break through plateaus
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