Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
Measure
Week 1
Week 6
Change
Working sets
39
34
−13%
Total reps
360
311
−14%
Reps per set
9.2
9.1
−1%
Average RPE
6.5
6.1
−7%
Week 1
DAY 1 - MON - Squat and Bench
Exercise
Sets × reps
Effort / load
Rest
Back Squat
3 × 5
RPE 6
3:00
Bench Press
3 × 5
RPE 6
3:00
Barbell Row
3 × 8
RPE 7
2:00
Lying Leg Curl
2 × 12
RPE 7
1:15
Plank · Seconds
2 × 30
RPE 7
1:00
DAY 2 - WED - Deadlift and Press
Exercise
Sets × reps
Effort / load
Rest
Deadlift
2 × 5
RPE 6
3:30
Overhead Press
3 × 8
RPE 6.5
2:30
Lat Pulldown
3 × 10
RPE 7
1:30
Bulgarian Split Squat · Repetitions per side
2 × 8
RPE 6.5
1:30
Dead Bug · Repetitions per side
2 × 8
RPE 6
1:00
DAY 3 - FRI - Squat and Bench Volume
Exercise
Sets × reps
Effort / load
Rest
Paused Back Squat
3 × 4
RPE 6
2:30
Close-Grip Bench Press
3 × 8
RPE 6.5
2:30
Romanian Deadlift
3 × 10
RPE 6.5
2:00
Dumbbell Row · Repetitions per side
3 × 10
RPE 7
1:30
Face Pull
2 × 15
RPE 7
1:00
Week 2
DAY 1 - MON - Squat and Bench
Exercise
Sets × reps
Effort / load
Rest
Back Squat
3 × 5
RPE 6.5
3:00
Bench Press
3 × 5
RPE 6.5
3:00
Barbell Row
3 × 8
RPE 7
2:00
Lying Leg Curl
2 × 12
RPE 7.5
1:15
Plank · Seconds
2 × 35
RPE 7
1:00
DAY 2 - WED - Deadlift and Press
Exercise
Sets × reps
Effort / load
Rest
Deadlift
2 × 5
RPE 6.5
3:30
Overhead Press
3 × 8
RPE 7
2:30
Lat Pulldown
3 × 10
RPE 7.5
1:30
Bulgarian Split Squat · Repetitions per side
2 × 8
RPE 7
1:30
Dead Bug · Repetitions per side
2 × 10
RPE 6
1:00
DAY 3 - FRI - Squat and Bench Volume
Exercise
Sets × reps
Effort / load
Rest
Paused Back Squat
3 × 4
RPE 6.5
2:30
Close-Grip Bench Press
3 × 8
RPE 7
2:30
Romanian Deadlift
3 × 10
RPE 7
2:00
Dumbbell Row · Repetitions per side
3 × 10
RPE 7.5
1:30
Face Pull
2 × 15
RPE 7
1:00
Week 3
DAY 1 - MON - Squat and Bench
Exercise
Sets × reps
Effort / load
Rest
Back Squat
3 × 5
RPE 7
3:00
Bench Press
3 × 5
RPE 7
3:00
Barbell Row
3 × 8
RPE 7.5
2:00
Lying Leg Curl
3 × 12
RPE 7.5
1:15
Plank · Seconds
3 × 35
RPE 7
1:00
DAY 2 - WED - Deadlift and Press
Exercise
Sets × reps
Effort / load
Rest
Deadlift
3 × 5
RPE 7
3:30
Overhead Press
3 × 6
RPE 7
2:30
Lat Pulldown
3 × 10
RPE 7.5
1:30
Bulgarian Split Squat · Repetitions per side
3 × 8
RPE 7
1:30
Dead Bug · Repetitions per side
2 × 10
RPE 6
1:00
DAY 3 - FRI - Squat and Bench Volume
Exercise
Sets × reps
Effort / load
Rest
Paused Back Squat
3 × 4
RPE 7
2:30
Close-Grip Bench Press
3 × 8
RPE 7.5
2:30
Romanian Deadlift
3 × 8
RPE 7
2:00
Dumbbell Row · Repetitions per side
3 × 12
RPE 7.5
1:30
Face Pull
2 × 15
RPE 7.5
1:00
Week 4
DAY 1 - MON - Squat and Bench
Exercise
Sets × reps
Effort / load
Rest
Back Squat
4 × 5
RPE 7.5
3:00
Bench Press
4 × 5
RPE 7.5
3:00
Barbell Row
3 × 8
RPE 8
2:00
Lying Leg Curl
3 × 10
RPE 8
1:15
Plank · Seconds
3 × 40
RPE 7
1:00
DAY 2 - WED - Deadlift and Press
Exercise
Sets × reps
Effort / load
Rest
Deadlift
3 × 5
RPE 7.5
3:30
Overhead Press
3 × 6
RPE 7.5
2:30
Lat Pulldown
3 × 8
RPE 8
1:30
Bulgarian Split Squat · Repetitions per side
3 × 8
RPE 7.5
1:30
Dead Bug · Repetitions per side
3 × 10
RPE 6
1:00
DAY 3 - FRI - Squat and Bench Volume
Exercise
Sets × reps
Effort / load
Rest
Paused Back Squat
3 × 4
RPE 7.5
2:30
Close-Grip Bench Press
3 × 6
RPE 7.5
2:30
Romanian Deadlift
3 × 8
RPE 7.5
2:00
Dumbbell Row · Repetitions per side
3 × 12
RPE 8
1:30
Face Pull
2 × 12
RPE 8
1:00
Week 5
DAY 1 - MON - Squat and Bench
Exercise
Sets × reps
Effort / load
Rest
Back Squat
4 × 5
RPE 8
3:00
Bench Press
4 × 5
RPE 8
3:00
Barbell Row
4 × 8
RPE 8
2:00
Lying Leg Curl
3 × 10
RPE 8
1:15
Plank · Seconds
3 × 45
RPE 7
1:00
DAY 2 - WED - Deadlift and Press
Exercise
Sets × reps
Effort / load
Rest
Deadlift
3 × 5
RPE 8
3:30
Overhead Press
3 × 6
RPE 8
2:30
Lat Pulldown
3 × 8
RPE 8.5
1:30
Bulgarian Split Squat · Repetitions per side
3 × 8
RPE 8
1:30
Dead Bug · Repetitions per side
3 × 12
RPE 6
1:00
DAY 3 - FRI - Squat and Bench Volume
Exercise
Sets × reps
Effort / load
Rest
Paused Back Squat
4 × 4
RPE 7.5
2:30
Close-Grip Bench Press
3 × 6
RPE 8
2:30
Romanian Deadlift
3 × 8
RPE 8
2:00
Dumbbell Row · Repetitions per side
3 × 10
RPE 8.5
1:30
Face Pull
2 × 12
RPE 8
1:00
Week 6
DAY 1 - MON - Squat and Bench
Exercise
Sets × reps
Effort / load
Rest
Back Squat
2 × 5
RPE 6
3:00
Bench Press
2 × 5
RPE 6
3:00
Barbell Row
2 × 8
RPE 6
2:00
Lying Leg Curl
2 × 10
RPE 6
1:15
Plank · Seconds
2 × 30
RPE 7
1:00
DAY 2 - WED - Deadlift and Press
Exercise
Sets × reps
Effort / load
Rest
Deadlift
1 × 5
RPE 6
3:30
Overhead Press
3 × 6
RPE 6
2:30
Lat Pulldown
3 × 10
RPE 6
1:30
Bulgarian Split Squat · Repetitions per side
2 × 8
RPE 6
1:30
Dead Bug · Repetitions per side
2 × 8
RPE 6
1:00
DAY 3 - FRI - Squat and Bench Volume
Exercise
Sets × reps
Effort / load
Rest
Paused Back Squat
2 × 4
RPE 6
2:30
Close-Grip Bench Press
3 × 6
RPE 6
2:30
Romanian Deadlift
3 × 8
RPE 6
2:00
Dumbbell Row · Repetitions per side
3 × 10
RPE 6
1:30
Face Pull
2 × 15
RPE 6
1:00
What the research says
"Thus, from a practical standpoint, greater training frequencies can be used for additional RT volume, which is then likely to result in greater muscular strength gains."
Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z. Effect of Resistance Training Frequency on Gains in Muscular Strength. Sports Med, 2018. PubMed