Playground · /dev/program-map

Program Map

Issue #696 — full program visibility (past + present + future weeks + macro plan summary). Source: Reddit/xxfitness SBTD thread. OP: “curious about what future weeks look like and how it all fits within a larger macro plan.” Top commenter quit SBTD over this.

Recommended — direct answer to "see the whole plan"

Currently on Week 4 of 12 (Phase 1). Past weeks muted with check-marks, current week in coral, future weeks visible.

Strength + Size Block — 12 Week

12 weeks · 4 days/week · Week 4 of 12

33%

complete

Hypertrophy Base

wk 1-4

Strength Block

wk 5-8

Peak + Test

wk 9-12

Phase 1: Hypertrophy Base

wk 1–4

Higher volume, moderate intensity. Build muscle and movement quality before loading heavy.

8-12 reps on most liftsAdd 1 rep/weekDeload week 4 lower set

Week 1

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Week 2

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Week 3

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Week 4You are here

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Phase 2: Strength Block

wk 5–8

Lower reps, heavier loads. Convert that new tissue into force.

4-6 reps on main liftsRPE 8 capsLong rest (3-5 min)

Week 5

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Week 6

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Week 7

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Week 8

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Phase 3: Peak + Test

wk 9–12

Sharpen up. Singles and doubles. Test the new top end.

1-3 reps on test daysBackoff accessory volumeTest week 12

Week 9

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Week 10

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Week 11

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises

Week 12

Upper A

Push focus

5 exercises

Lower A

Quad focus

5 exercises

Upper B

Pull focus

5 exercises

Lower B

Posterior chain

5 exercises