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 4.
Measure
Week 1
Week 4
Change
Working sets
44
26
−41%
Total reps
344
206
−40%
Reps per set
7.8
7.9
+1%
Average RPE
6.8
5.9
−13%
Week 1
DAY 1 - MON
Exercise
Sets × reps
Effort / load
Rest
Back Squat
4 × 5
RPE 7
03:00
Bench Press
3 × 6
RPE 6.5
02:30
Barbell Row
3 × 10
RPE 7
01:30
Leg Curl
2 × 12
RPE 7
01:00
Dead Bug · Repetitions per side
2 × 8
RPE 6
00:45
DAY 2 - WED
Exercise
Sets × reps
Effort / load
Rest
Deadlift
4 × 5
RPE 7
03:00
Overhead Press
3 × 6
RPE 6.5
02:30
Dumbbell Split Squat
3 × 10
RPE 7
01:30
Lat Pulldown
3 × 10
RPE 7
01:30
Standing Calf Raise
2 × 12
RPE 7
01:00
DAY 3 - FRI
Exercise
Sets × reps
Effort / load
Rest
Bench Press
4 × 5
RPE 7
03:00
Paused Back Squat
3 × 6
RPE 6.5
02:30
Romanian Deadlift
3 × 10
RPE 7
01:30
Chest-Supported Dumbbell Row
3 × 10
RPE 7
01:30
Bird Dog · Repetitions per side
2 × 8
RPE 6
00:45
Week 2
DAY 1 - MON
Exercise
Sets × reps
Effort / load
Rest
Back Squat
4 × 4
RPE 7.5
03:00
Bench Press
3 × 7
RPE 7
02:30
Barbell Row
3 × 11
RPE 7.5
01:30
Leg Curl
2 × 13
RPE 7.5
01:00
Dead Bug · Repetitions per side
2 × 9
RPE 6.5
00:45
DAY 2 - WED
Exercise
Sets × reps
Effort / load
Rest
Deadlift
4 × 4
RPE 7.5
03:00
Overhead Press
3 × 7
RPE 7
02:30
Dumbbell Split Squat
3 × 11
RPE 7.5
01:30
Lat Pulldown
3 × 11
RPE 7.5
01:30
Standing Calf Raise
2 × 13
RPE 7.5
01:00
DAY 3 - FRI
Exercise
Sets × reps
Effort / load
Rest
Bench Press
4 × 4
RPE 7.5
03:00
Paused Back Squat
3 × 7
RPE 7
02:30
Romanian Deadlift
3 × 11
RPE 7.5
01:30
Chest-Supported Dumbbell Row
3 × 11
RPE 7.5
01:30
Bird Dog · Repetitions per side
2 × 9
RPE 6.5
00:45
Week 3
DAY 1 - MON
Exercise
Sets × reps
Effort / load
Rest
Back Squat
4 × 3
RPE 8
03:00
Bench Press
3 × 6
RPE 7.5
02:30
Barbell Row
3 × 12
RPE 8
01:30
Leg Curl
2 × 15
RPE 8
01:00
Dead Bug · Repetitions per side
2 × 10
RPE 7
00:45
DAY 2 - WED
Exercise
Sets × reps
Effort / load
Rest
Deadlift
4 × 3
RPE 8
03:00
Overhead Press
3 × 6
RPE 7.5
02:30
Dumbbell Split Squat
3 × 12
RPE 8
01:30
Lat Pulldown
3 × 12
RPE 8
01:30
Standing Calf Raise
2 × 15
RPE 8
01:00
DAY 3 - FRI
Exercise
Sets × reps
Effort / load
Rest
Bench Press
4 × 3
RPE 8
03:00
Paused Back Squat
3 × 6
RPE 7.5
02:30
Romanian Deadlift
3 × 12
RPE 8
01:30
Chest-Supported Dumbbell Row
3 × 12
RPE 8
01:30
Bird Dog · Repetitions per side
2 × 10
RPE 7
00:45
Week 4
DAY 1 - MON
Exercise
Sets × reps
Effort / load
Rest
Back Squat
2 × 5
RPE 6
03:00
Bench Press
2 × 6
RPE 6
02:30
Barbell Row
2 × 10
RPE 6
01:30
Leg Curl
1 × 12
RPE 6
01:00
Dead Bug · Repetitions per side
1 × 8
RPE 5
00:45
DAY 2 - WED
Exercise
Sets × reps
Effort / load
Rest
Deadlift
2 × 5
RPE 6
03:00
Overhead Press
2 × 6
RPE 6
02:30
Dumbbell Split Squat
2 × 10
RPE 6
01:30
Lat Pulldown
2 × 10
RPE 6
01:30
Standing Calf Raise
1 × 12
RPE 6
01:00
DAY 3 - FRI
Exercise
Sets × reps
Effort / load
Rest
Bench Press
2 × 5
RPE 6
03:00
Paused Back Squat
2 × 6
RPE 6
02:30
Romanian Deadlift
2 × 10
RPE 6
01:30
Chest-Supported Dumbbell Row
2 × 10
RPE 6
01:30
Bird Dog · Repetitions per side
1 × 8
RPE 5
00:45
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