The Fit Letter · weekly programme

Warm up.
Work the top set.
Write it down.

One programme a week. Sets, reps, load, and the reason behind each one. Sent Monday at 6am, read before your first warm-up set.

Free. No supplement pitches. Unsubscribe from any issue.

This week's
programme card

A barbell loaded with plates, racked and ready.

Monday

Squat

Warm up in doubles. Work to a top set of 5. Back off 10% for two more sets of 5.

Hands gripping a loaded barbell mid-pull, chalk visible on the knurling.

Tuesday

Bench

Light day. Bar speed over load. Three clean sets, stop two reps short of failure.

A cast-iron 45 lb weight plate, close on the stamped lettering.

Thursday

Deadlift

One working set. Heavy, not maximal. If the fifth rep slows, that's the number.

An analog stopwatch against a dark background, hand resting near the minute.

Friday

Press

Five triples, same weight. Rest is full — three minutes, not a clock-watch.

A hand writing numbers into a paper training log.
“I stopped guessing my numbers. I just show up and run what's on the card.”

— Dana R., three years training, first year on The Fit Letter

Every issue gives you the same three things:

  • —The lifts, in order, with working sets and rep targets.
  • —The load logic — why this week is heavier or lighter.
  • —One adjustment based on how last week actually went.

Monday, 6am. Read it before you warm up.

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Issue 47: back off the squat, push the press

The Fit Letter <programme@thefitletter.co>Mon, 6:00 AM

Issue 47 · 5 min read

Your squat numbers stalled at 5×5 for two weeks running — that's the signal, not the failure. This week we back it off 10% and rebuild the bar speed before we ask for more.

“A stall is data. Only three stalls in a row is a problem.”
  • •Squat: 5×5 at 90% of last week's top set.
  • •Press: add 2.5kg to Friday's working weight.
  • •Log your top single before Thursday's deadlift session.

Full breakdown and the why-behind-the-load is below the card.

See you Thursday,
Marcus — The Fit Letter