Nico's Strength Protocol — 6x Per Week

A 12-week advanced strength protocol for serious lifters. 6 sessions per week, wave-loaded percentages, all weights calculated automatically from your 1RM.

This program is not for everyone. It's not supposed to be.

Nico's Strength Protocol is a 12-week, 6-days-per-week advanced training block built around a Push/Pull/Legs structure trained twice per week.

Intensity builds across four loading blocks — from base work in weeks 1–3 through to near-maximal top sets in weeks 10–12.

All loading is percentage-based off your 1RM.

The spreadsheet calculates every weight automatically.

You focus on executing — the program handles the structure.

If you've been training seriously for 2+ years, your technique is solid, and you want to see what you're actually capable of — this is the program.

What's included:

• 12 weeks of advanced structured training — 72 sessions total
• 6 sessions per week (~90–120 minutes each)
• Push / Pull / Legs × 2 per week
• Wave-loaded percentage system — intensity increases across 4 blocks
• Top sets AND back-off sets for all main lifts every session
• Deload weeks built in after every 4th week
• Warm-up sets scaled to your top set weight
• Rest time guidance by effort level (top sets get 4–6 minutes)
• Coaching cues for near-maximal effort work
• Bold-highlighted 1RM input cells — change your numbers, everything updates
• All weights in kg

Who this is for:

• Advanced lifters with 2+ years of consistent, structured training
• Athletes who want to peak their Squat, Bench, and Deadlift over 12 weeks
• Lifters who can handle and recover from 6 training sessions per week
• Anyone who has completed the 4x/Week program and wants the next level

Not for: Beginners or early intermediates. Lifters whose technique is still developing on the main lifts. Anyone who can't commit to 6 sessions per week — the 4x/Week program is a better fit.

What happens after 12 weeks? Retest your 1RMs, update the input cells, and run another block. Your new starting weights will reflect your new strength levels.