The Prep10 Programme

Download The Prep10 programme Here.

You’ll find our free Prep 10 Excel sheet giving you access to the 5 day, 10-week strength programme. Simply input your gym numbers into the programme and let the formulae do the rest. This beginner’s strength programme follows a block periodisation model and can also be used to prepare for Powerlifting competitions.

We’ve added some handy features including charts to help you track your session-by-session volume, as well as an update to the formulae to adjust for missed reps.

As featured on, if you’re ready to make improvements to your Squat, Bench, Deadlift, and Overhead Press, then feel free to start today!