Back Squat
- ABack squat
- +5Rows, presses, face pulls and core work
Male Edition · 8-Week Strength Programme
ORIGIN METHOD
Eight weeks. Three sessions a week. One test.
£29.99 One-off payment
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Weeks
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Sessions a Week
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Structured Sessions
Every Session Follows The Same Plan
Three blocks per session. One heavy lift that gets heavier each phase, supporting work to build it, and a finisher to burn out.
Block A
The Main Lift
One warm-up set, then four working sets of a barbell compound: back squat, bench press or strict press. This is the lift that moves every phase.
Block B
Build The Base
Two supporting exercises, each warmed up and worked with controlled, moderate reps. Pulling, pressing and single-leg strength to back up the main lift.
Block C
Finish Strong
No warm-ups. Higher-rep accessory work that takes one movement to technical failure, plus a second exercise and a controlled ab finisher.
Heavier Every Phase
Your main lifts get heavier phase by phase. Accessory work stays consistent so you can see real progress in load and control.
Weeks 1-2
Build
Build the groove
Weeks 3-4
Control
Own every rep
Weeks 5-6
Load
Load goes up
Weeks 7-8
Heavy
Heavy and sharp
Week 9
Test
Test your squat, bench and press
Three Sessions. Every Week.
Squat, bench and press each get their own day, with a full-body plan built around them.
Flat Bench Press
- AFlat bench press
- +5Squats, pull-ups, arms and core work
Barbell Strict Press
- ABarbell strict press
- +5Rows, dips, shoulders, lunges and core work
Check Your Gym Has It
This is a full-equipment gym programme. You'll also record your working loads each session, so bring a pen or your phone.
- Barbell, plates and squat rack
- Flat bench
- Dumbbells and a weight plate
- Cable machine
- Pull-up bar
- Dip station
- Ab mat
Choose Your Edition
Male Edition
Eight weeks of structured strength training with a Week 9 test of your squat, bench press and strict press.
£29.99 one-off payment
- 8-week programme, 3 sessions a week
- Weekly training logs for every session
- Week 9 max test sheet
- Movement guide and coaching cues
Female Edition
The Origin Method designed for women is in the works. Follow @origin.ltd on Instagram to hear when it lands.
Follow OriginFAQ
Do I need a full gym?
Yes. The programme uses a barbell and rack, a bench, cables, a pull-up bar, a dip station and an ab mat. Check the equipment list above before you buy.
How do I choose my weights?
Start each working block with a load you can control through the full range. When every prescribed rep is clean, increase the load modestly the next time the exercise appears.
What happens in Week 9?
You test only the first exercise of each session: back squat, flat bench press and barbell strict press. You build to a heavy max on each, and the accessory work keeps its usual scheme.
What if I miss a session?
Pick up with the session you missed rather than skipping ahead, so you stay in order.
Is it safe for me?
This is a general training programme, not medical care. Get appropriate professional guidance first if you are pregnant, managing an injury or health condition, or unsure whether heavy resistance training is suitable for you.
Ready to Start?
Eight Weeks
Eight Weeks
From Now.
Get the Male Edition today and start tracking your strength.