PROGRAM

Plate-Loaded Supremacy

Forge your strength with iron and steel.

Duration:12 weeks

Level:Advanced

Focus:Strength

Sessions:4x / week

Plate-Loaded Supremacy is a 12-week advanced strength program designed for serious lifters. This plan leverages LOFT GYM's premium plate-loaded equipment to maximize mechanical tension and progressive overload. The program is structured into three distinct phases—accumulation, intensification, and peaking—to systematically build raw power and muscle density.

Workout Plan

Week by week program

Week 1

4 training days

Upper Body Strength

Super Horizontal Press
3 × 8-10

Equipment used

Ready to start Plate-Loaded Supremacy?

Contact our trainer and customize the program for you.

Plate-Loaded Supremacy

Week by week program

Week 1

Upper Body Strength

Equipment used

Ready to start Plate-Loaded Supremacy?

Lower Body Strength

Upper Body Hypertrophy

Lower Body Hypertrophy

Week 2

Upper Body Strength

Lower Body Strength

Upper Body Hypertrophy

Lower Body Hypertrophy

Week 3

Upper Body Strength

Lower Body Strength

Upper Body Hypertrophy

Lower Body Hypertrophy

Week 4

Upper Body Strength

Lower Body Strength

Upper Body Hypertrophy

Lower Body Hypertrophy

Week 5

Upper Body Strength

Lower Body Strength

Upper Body Hypertrophy

Lower Body Hypertrophy

Week 6

Upper Body Strength

Lower Body Strength

Upper Body Hypertrophy

Lower Body Hypertrophy

Week 7

Upper Body Strength

Lower Body Strength

Upper Body Hypertrophy

Lower Body Hypertrophy

Week 8

Upper Body Strength

Lower Body Strength

Full Body

Rest

Week 9

Upper Body Strength

Lower Body Strength

Upper Body Strength

Lower Body Strength

Week 10

Upper Body Strength

Lower Body Strength

Upper Body Strength

Lower Body Strength

Week 11

Upper Body Strength

Lower Body Strength

Upper Body Strength

Lower Body Strength

Week 12

Upper Body Testing

Rest

Lower Body Testing

Active Recovery