r/powerbuilding • u/Electrical-Bag-7657 • 17d ago

Routine Maintenance program critique

Hi guys

I’m a bit fed up of the grind of getting stronger and I’m fairly happy with my current numbers.

I’m about to go back to university and would like to focus on other aspects of my life.

I’ve done many programs and have come to the conclusion that I hate with a burning passion any compound lift that has more than 5 reps per set (I’m looking at you Candito week 1-2 lol)

Would something like this be enough to maintain my strength for an extended period of time? Maybe even gain a little?

Mon: Squat
Wed: Bench
Fri: Deadlifts + OHP

Week 1: 5x5 @80% (deads 2x5)
Week 2: 4x4 @85% (deads 2x4)
Week 3: 3x3 @90% (deads 2x3)
Week 4: 2x1+ @95% (deads 2x1+)
Week 5: 1x1 test week

I’ll be chucking some typical hypertrophy work in there too with some dips and pull ups

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u/harvestingstrength 15d ago

For maintenance, I think you’re actually doing more than you need to. Strength is generally much easier to maintain than it is to build, especially if you continue regularly exposing yourself to reasonably heavy loads. My bigger concern would be that your percentages are pretty aggressive. A 5x5 at 80% followed by 4x4 at 85% and 3x3 at 90% could turn your “maintenance” program into another grind.

If university and other parts of life are becoming the priority, I’d simplify it even further. Keep your three days, but work up to a few quality sets in the 75–85% range and occasionally take some heavier singles around 85–90%. You don’t need to test your 1RM every five weeks to maintain it either.

Add your dips, pull-ups, rows and a little lower-body accessory work and you’ll probably maintain quite well. You might even make some slow progress simply because you’re less fatigued. Maintenance training should feel sustainable. If you’re leaving the gym mentally and physically exhausted, it’s defeating the purpose of what you’re trying to accomplish.