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
85
54
−36%
Total reps
870
495
−43%
Reps per set
10.2
9.2
−10%
Average RPE
7.1
6.0
−16%
Week 1
DAY 1 - MON - Squat Volume
Exercise
Sets × reps
Effort / load
Rest
Back Squat
5 × 6
67.5%
3:00
Tempo Back Squat · Three-second descent
3 × 5
RPE 6.5
2:30
Leg Extension
3 × 15
RPE 7.5
1:00
Seated Leg Curl
3 × 12
RPE 7.5
1:00
Cable Crunch
3 × 15
RPE 7
1:00
DAY 2 - TUE - Bench Volume
Exercise
Sets × reps
Effort / load
Rest
Bench Press
5 × 8
65%
2:30
Incline Bench Press
3 × 10
RPE 7
2:00
Seated Cable Row
4 × 12
RPE 7
1:30
Overhead Cable Triceps Extension
3 × 15
RPE 7.5
1:00
Rear Delt Fly
3 × 15
RPE 7.5
1:00
DAY 3 - WED - Deadlift Volume
Exercise
Sets × reps
Effort / load
Rest
Deadlift
4 × 6
67.5%
3:30
Stiff-Leg Deadlift
3 × 10
RPE 7
2:00
Pull-Up
4 × 8
RPE 7
1:30
Walking Lunge · Repetitions per side
3 × 10
RPE 7
1:30
Hanging Leg Raise
3 × 10
RPE 7
1:00
DAY 5 - FRI - Bench Variations
Exercise
Sets × reps
Effort / load
Rest
Touch-and-Go Bench Press
4 × 10
RPE 7
2:00
Close-Grip Bench Press
3 × 8
RPE 7
2:00
Overhead Press
3 × 10
RPE 7
1:45
Dumbbell Row · Repetitions per side
4 × 12
RPE 7
1:30
EZ-Bar Curl
3 × 12
RPE 7.5
1:00
DAY 6 - SAT - Squat and Pull Variations
Exercise
Sets × reps
Effort / load
Rest
Safety Bar Squat
4 × 8
RPE 7
2:30
Sumo Deadlift
3 × 6
RPE 6.5
3:00
Hip Thrust
3 × 12
RPE 7.5
1:30
Lat Pulldown
3 × 12
RPE 7.5
1:30
Standing Calf Raise
3 × 15
RPE 7.5
1:00
Week 2
DAY 1 - MON - Squat Volume
Exercise
Sets × reps
Effort / load
Rest
Back Squat
6 × 6
70%
3:00
Tempo Back Squat · Three-second descent
3 × 5
RPE 7
2:30
Leg Extension
3 × 12
RPE 8
1:00
Seated Leg Curl
4 × 12
RPE 8
1:00
Cable Crunch
3 × 15
RPE 7.5
1:00
DAY 2 - TUE - Bench Volume
Exercise
Sets × reps
Effort / load
Rest
Bench Press
6 × 7
67.5%
2:30
Incline Bench Press
4 × 8
RPE 7.5
2:00
Seated Cable Row
4 × 10
RPE 7.5
1:30
Overhead Cable Triceps Extension
3 × 12
RPE 8
1:00
Rear Delt Fly
3 × 15
RPE 8
1:00
DAY 3 - WED - Deadlift Volume
Exercise
Sets × reps
Effort / load
Rest
Deadlift
5 × 5
70%
3:30
Stiff-Leg Deadlift
3 × 8
RPE 7.5
2:00
Pull-Up
4 × 8
RPE 7.5
1:30
Walking Lunge · Repetitions per side
3 × 12
RPE 7.5
1:30
Hanging Leg Raise
3 × 12
RPE 7.5
1:00
DAY 5 - FRI - Bench Variations
Exercise
Sets × reps
Effort / load
Rest
Touch-and-Go Bench Press
5 × 9
RPE 7.5
2:00
Close-Grip Bench Press
4 × 8
RPE 7.5
2:00
Overhead Press
3 × 8
RPE 7.5
1:45
Dumbbell Row · Repetitions per side
4 × 12
RPE 7.5
1:30
EZ-Bar Curl
3 × 12
RPE 8
1:00
DAY 6 - SAT - Squat and Pull Variations
Exercise
Sets × reps
Effort / load
Rest
Safety Bar Squat
4 × 8
RPE 7.5
2:30
Sumo Deadlift
4 × 5
RPE 7
3:00
Hip Thrust
3 × 10
RPE 8
1:30
Lat Pulldown
4 × 12
RPE 8
1:30
Standing Calf Raise
4 × 12
RPE 8
1:00
Week 3
DAY 1 - MON - Squat Volume
Exercise
Sets × reps
Effort / load
Rest
Back Squat
6 × 5
72.5%
3:00
Tempo Back Squat · Three-second descent
4 × 5
RPE 7.5
2:30
Leg Extension
4 × 12
RPE 8.5
1:00
Seated Leg Curl
4 × 10
RPE 8.5
1:00
Cable Crunch
3 × 12
RPE 8
1:00
DAY 2 - TUE - Bench Volume
Exercise
Sets × reps
Effort / load
Rest
Bench Press
6 × 6
70%
2:30
Incline Bench Press
4 × 8
RPE 8
2:00
Seated Cable Row
5 × 10
RPE 8
1:30
Overhead Cable Triceps Extension
4 × 12
RPE 8.5
1:00
Rear Delt Fly
4 × 12
RPE 8.5
1:00
DAY 3 - WED - Deadlift Volume
Exercise
Sets × reps
Effort / load
Rest
Deadlift
5 × 5
72.5%
3:30
Stiff-Leg Deadlift
4 × 8
RPE 8
2:00
Pull-Up
5 × 6
RPE 8
1:30
Walking Lunge · Repetitions per side
3 × 12
RPE 8
1:30
Hanging Leg Raise
3 × 15
RPE 8
1:00
DAY 5 - FRI - Bench Variations
Exercise
Sets × reps
Effort / load
Rest
Touch-and-Go Bench Press
5 × 8
RPE 8
2:00
Close-Grip Bench Press
4 × 6
RPE 8
2:00
Overhead Press
4 × 8
RPE 8
1:45
Dumbbell Row · Repetitions per side
4 × 10
RPE 8
1:30
EZ-Bar Curl
4 × 10
RPE 8.5
1:00
DAY 6 - SAT - Squat and Pull Variations
Exercise
Sets × reps
Effort / load
Rest
Safety Bar Squat
5 × 6
RPE 8
2:30
Sumo Deadlift
4 × 5
RPE 7.5
3:00
Hip Thrust
4 × 10
RPE 8
1:30
Lat Pulldown
4 × 10
RPE 8
1:30
Standing Calf Raise
4 × 12
RPE 8.5
1:00
Week 4
DAY 1 - MON - Squat Volume
Exercise
Sets × reps
Effort / load
Rest
Back Squat
3 × 5
60%
3:00
Tempo Back Squat · Three-second descent
2 × 5
RPE 6
2:30
Leg Extension
2 × 12
RPE 6
1:00
Seated Leg Curl
2 × 12
RPE 6
1:00
Cable Crunch
3 × 12
RPE 6
1:00
DAY 2 - TUE - Bench Volume
Exercise
Sets × reps
Effort / load
Rest
Bench Press
3 × 6
60%
2:30
Incline Bench Press
2 × 8
RPE 6
2:00
Seated Cable Row
2 × 12
RPE 6
1:30
Overhead Cable Triceps Extension
2 × 12
RPE 6
1:00
Rear Delt Fly
2 × 15
RPE 6
1:00
DAY 3 - WED - Deadlift Volume
Exercise
Sets × reps
Effort / load
Rest
Deadlift
2 × 5
60%
3:30
Stiff-Leg Deadlift
2 × 8
RPE 6
2:00
Pull-Up
2 × 8
RPE 6
1:30
Walking Lunge · Repetitions per side
2 × 10
RPE 6
1:30
Hanging Leg Raise
3 × 10
RPE 6
1:00
DAY 5 - FRI - Bench Variations
Exercise
Sets × reps
Effort / load
Rest
Touch-and-Go Bench Press
2 × 8
RPE 6
2:00
Close-Grip Bench Press
2 × 6
RPE 6
2:00
Overhead Press
2 × 8
RPE 6
1:45
Dumbbell Row · Repetitions per side
2 × 12
RPE 6
1:30
EZ-Bar Curl
2 × 12
RPE 6
1:00
DAY 6 - SAT - Squat and Pull Variations
Exercise
Sets × reps
Effort / load
Rest
Safety Bar Squat
2 × 6
RPE 6
2:30
Sumo Deadlift
2 × 5
RPE 6
3:00
Hip Thrust
2 × 10
RPE 6
1:30
Lat Pulldown
2 × 12
RPE 6
1:30
Standing Calf Raise
2 × 12
RPE 6
1:00
What the research says
"These results suggest that athletes may benefit from continuing to strength train before important events with reduced volume and maintained intensity."
Pritchard HJ, Tod DA, Barnes MJ, Keogh JW, McGuigan MR. Tapering Practices of New Zealand's Elite Raw Powerlifters. J Strength Cond Res, 2016. PubMed