The Blueprint to Double Your Strength in 2025
Here’s a simple plan to help you double your strength in 2025. Whether you’re starting from scratch or want to make consistent progress, this blueprint breaks down key lifts—bench press, squats, deadlifts, and pull-ups—and gives realistic milestones to aim for. Use it as a guide to assess and improve your own training over the next year.
Strength Goals for 2025
Bench Press
Current: ~50 kg
Goal: 100 kg (double strength)
Plan: Progressively increase weight every 1-2 weeks, focusing on form and control.
Squats
Current: ~30 kg
Goal: 60-70 kg
Plan: Build foundational strength with higher-rep sets (8-10) before progressing to heavier loads.
Deadlifts
Current: ~30 kg
Goal: 70-80 kg
Plan: Strengthen your posterior chain with consistent deadlift training and accessory exercises like Romanian deadlifts.
Pull-Ups
Current: ~3 strict pull-ups
Goal: 8-10 strict pull-ups or 5 reps with added weight.
Plan: Start with 3-4 sets of max reps per session and progress with resistance bands or negatives if needed.
The 12-Month Plan
Months 1-3: Build a Base
Focus: Technique, endurance, and creating a solid foundation.
Training:
Bench: 4x8-10 reps at moderate weight.
Squats/Deadlifts: 4x8-10 reps at manageable loads, increasing 2.5 kg every 2-3 weeks.
Pull-Ups: Assisted or bodyweight max reps for 3-4 sets.
Goal by Month 3:
Bench: 60 kg
Squats: 40-45 kg
Deadlifts: 45-50 kg
Pull-Ups: 5-6 reps strict
Months 4-6: Shift to Strength
Focus: Build strength by increasing load and lowering reps.
Training:
Bench: 4x6-8 reps, increasing weight every 2 weeks.
Squats/Deadlifts: 4x6-8 reps with a focus on controlled movement and adding 5-10 kg monthly.
Pull-Ups: 4 sets of 3-5 reps, progressing to unassisted if needed.
Goal by Month 6:
Bench: 70-75 kg
Squats: 50-55 kg
Deadlifts: 55-60 kg
Pull-Ups: 8 strict
Months 7-9: Push Your Limits
Focus: Overcoming plateaus with advanced techniques.
Training:
Introduce paused reps, slow eccentrics, and accessory work like Romanian deadlifts, rows, and dips.
Pull-Ups: Add light weight (2.5 kg) if bodyweight reps exceed 10.
Goal by Month 9:
Bench: 85 kg
Squats: 60-65 kg
Deadlifts: 70-75 kg
Pull-Ups: 10 reps or weighted pull-ups (5 kg).
Months 10-12: Max Effort
Focus: Test limits and finalize your progress.
Training:
Low-rep sets (3-5) with near-max weights.
Regular 1-rep max testing every 6-8 weeks.
Pull-Ups: Aim for 5 weighted reps with 10-15 kg.
Goal by Year-End:
Bench: 100 kg
Squats: 70 kg
Deadlifts: 80 kg
Pull-Ups: Weighted pull-ups with 10 kg or 12-15 strict reps.
Key Principles for Growth
Progressive Overload
Add small increments of weight or reps consistently.
Recovery
Sleep 7-8 hours per night and fuel your body with ~1g of protein per pound of body weight (~160g/day).
Accessory Work
Incorporate rows, dips, and core work to strengthen weak points.
Consistency
Stick to the plan, even when progress feels slow.
Why This Plan Works
This 12-month blueprint is designed to help you safely and effectively double your strength (or more) in key lifts. It’s not just about chasing numbers—it’s about building a foundation of health, energy, and resilience that will serve you for years to come.
Use this guide to assess where you are, set your own milestones, and start making consistent progress. Let’s make 2025 the strongest year yet!
