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 8.
Measure
Week 1
Week 8
Change
Working sets
55
40
−27%
Total reps
464
284
−39%
Reps per set
8.4
7.1
−16%
Average RPE
7.0
5.9
−15%
Week 1
DAY 1 - MON - Squat
Exercise
Sets × reps
Effort / load
Rest
Back Squat · Top set
1 × 5
RPE 7
3:30
Back Squat · Backoff
3 × 5
RPE 7
3:00
Spoto Press
3 × 6
RPE 7
2:30
Walking Lunge · Repetitions per side
3 × 10
RPE 7
1:30
Lat Pulldown
3 × 12
RPE 7
1:30
DAY 2 - TUE - Bench
Exercise
Sets × reps
Effort / load
Rest
Bench Press · Top set
1 × 5
RPE 7
3:00
Bench Press · Backoff
3 × 5
RPE 7
2:30
Barbell Row
4 × 8
RPE 7
2:00
Seated Dumbbell Shoulder Press
3 × 10
RPE 7
1:30
Skull Crusher
3 × 12
RPE 7.5
1:00
DAY 4 - THU - Deadlift
Exercise
Sets × reps
Effort / load
Rest
Deadlift · Top set
1 × 5
RPE 7
4:00
Deadlift · Backoff
2 × 5
RPE 7
3:00
Front Squat
3 × 6
RPE 7
2:30
Pull-Up
3 × 8
RPE 7
1:30
Hanging Leg Raise
3 × 10
RPE 7
1:00
DAY 5 - SAT - Secondary Lifts
Exercise
Sets × reps
Effort / load
Rest
Paused Bench Press
4 × 5
RPE 7
2:30
Sumo Deadlift
3 × 6
RPE 6.5
3:00
Chest-Supported Dumbbell Row
3 × 12
RPE 7
1:30
Back Extension
3 × 12
RPE 7
1:15
Face Pull
3 × 15
RPE 7
1:00
Week 2
DAY 1 - MON - Squat
Exercise
Sets × reps
Effort / load
Rest
Back Squat · Top set
1 × 5
RPE 7.5
3:30
Back Squat · Backoff
4 × 5
RPE 7
3:00
Spoto Press
3 × 6
RPE 7.5
2:30
Walking Lunge · Repetitions per side
3 × 10
RPE 7.5
1:30
Lat Pulldown
3 × 10
RPE 7.5
1:30
DAY 2 - TUE - Bench
Exercise
Sets × reps
Effort / load
Rest
Bench Press · Top set
1 × 5
RPE 7.5
3:00
Bench Press · Backoff
4 × 5
RPE 7
2:30
Barbell Row
4 × 8
RPE 7.5
2:00
Seated Dumbbell Shoulder Press
3 × 10
RPE 7.5
1:30
Skull Crusher
3 × 12
RPE 8
1:00
DAY 4 - THU - Deadlift
Exercise
Sets × reps
Effort / load
Rest
Deadlift · Top set
1 × 5
RPE 7.5
4:00
Deadlift · Backoff
3 × 5
RPE 7
3:00
Front Squat
3 × 6
RPE 7.5
2:30
Pull-Up
3 × 8
RPE 7.5
1:30
Hanging Leg Raise
3 × 12
RPE 7
1:00
DAY 5 - SAT - Secondary Lifts
Exercise
Sets × reps
Effort / load
Rest
Paused Bench Press
4 × 5
RPE 7.5
2:30
Sumo Deadlift
3 × 6
RPE 7
3:00
Chest-Supported Dumbbell Row
3 × 12
RPE 7.5
1:30
Back Extension
3 × 12
RPE 7.5
1:15
Face Pull
3 × 15
RPE 7.5
1:00
Week 3
DAY 1 - MON - Squat
Exercise
Sets × reps
Effort / load
Rest
Back Squat · Top set
1 × 5
RPE 8
3:30
Back Squat · Backoff
4 × 5
RPE 7.5
3:00
Spoto Press
4 × 6
RPE 7.5
2:30
Walking Lunge · Repetitions per side
3 × 12
RPE 8
1:30
Lat Pulldown
4 × 10
RPE 8
1:30
DAY 2 - TUE - Bench
Exercise
Sets × reps
Effort / load
Rest
Bench Press · Top set
1 × 5
RPE 8
3:00
Bench Press · Backoff
4 × 5
RPE 7.5
2:30
Barbell Row
4 × 8
RPE 8
2:00
Seated Dumbbell Shoulder Press
3 × 8
RPE 8
1:30
Skull Crusher
3 × 10
RPE 8
1:00
DAY 4 - THU - Deadlift
Exercise
Sets × reps
Effort / load
Rest
Deadlift · Top set
1 × 5
RPE 8
4:00
Deadlift · Backoff
3 × 5
RPE 7.5
3:00
Front Squat
3 × 5
RPE 7.5
2:30
Pull-Up
4 × 8
RPE 8
1:30
Hanging Leg Raise
3 × 12
RPE 7.5
1:00
DAY 5 - SAT - Secondary Lifts
Exercise
Sets × reps
Effort / load
Rest
Paused Bench Press
5 × 4
RPE 7.5
2:30
Sumo Deadlift
3 × 5
RPE 7.5
3:00
Chest-Supported Dumbbell Row
4 × 10
RPE 8
1:30
Back Extension
3 × 15
RPE 7.5
1:15
Face Pull
3 × 15
RPE 8
1:00
Week 4
DAY 1 - MON - Squat
Exercise
Sets × reps
Effort / load
Rest
Back Squat · Top set
1 × 3
RPE 7.5
3:30
Back Squat · Backoff
3 × 4
RPE 7.5
3:00
Spoto Press
3 × 5
RPE 7.5
2:30
Walking Lunge · Repetitions per side
3 × 10
RPE 7.5
1:30
Lat Pulldown
3 × 10
RPE 7.5
1:30
DAY 2 - TUE - Bench
Exercise
Sets × reps
Effort / load
Rest
Bench Press · Top set
1 × 3
RPE 7.5
3:00
Bench Press · Backoff
4 × 4
RPE 7.5
2:30
Barbell Row
3 × 6
RPE 7.5
2:00
Seated Dumbbell Shoulder Press
3 × 8
RPE 7.5
1:30
Skull Crusher
3 × 10
RPE 8
1:00
DAY 4 - THU - Deadlift
Exercise
Sets × reps
Effort / load
Rest
Deadlift · Top set
1 × 3
RPE 7.5
4:00
Deadlift · Backoff
2 × 4
RPE 7.5
3:00
Front Squat
3 × 5
RPE 7.5
2:30
Pull-Up
3 × 6
RPE 7.5
1:30
Hanging Leg Raise
3 × 12
RPE 7.5
1:00
DAY 5 - SAT - Secondary Lifts
Exercise
Sets × reps
Effort / load
Rest
Paused Bench Press
4 × 4
RPE 8
2:30
Sumo Deadlift
3 × 5
RPE 7.5
3:00
Chest-Supported Dumbbell Row
3 × 10
RPE 7.5
1:30
Back Extension
3 × 12
RPE 7.5
1:15
Face Pull
3 × 12
RPE 7.5
1:00
Week 5
DAY 1 - MON - Squat
Exercise
Sets × reps
Effort / load
Rest
Back Squat · Top set
1 × 3
RPE 8
3:30
Back Squat · Backoff
4 × 4
RPE 8
3:00
Spoto Press
3 × 5
RPE 8
2:30
Walking Lunge · Repetitions per side
3 × 10
RPE 8
1:30
Lat Pulldown
3 × 8
RPE 8
1:30
DAY 2 - TUE - Bench
Exercise
Sets × reps
Effort / load
Rest
Bench Press · Top set
1 × 3
RPE 8
3:00
Bench Press · Backoff
4 × 4
RPE 8
2:30
Barbell Row
3 × 6
RPE 8
2:00
Seated Dumbbell Shoulder Press
3 × 8
RPE 8
1:30
Skull Crusher
3 × 10
RPE 8.5
1:00
DAY 4 - THU - Deadlift
Exercise
Sets × reps
Effort / load
Rest
Deadlift · Top set
1 × 3
RPE 8
4:00
Deadlift · Backoff
3 × 4
RPE 8
3:00
Front Squat
3 × 4
RPE 8
2:30
Pull-Up
3 × 6
RPE 8
1:30
Hanging Leg Raise
3 × 15
RPE 8
1:00
DAY 5 - SAT - Secondary Lifts
Exercise
Sets × reps
Effort / load
Rest
Paused Bench Press
4 × 3
RPE 8
2:30
Sumo Deadlift
3 × 4
RPE 8
3:00
Chest-Supported Dumbbell Row
3 × 10
RPE 8
1:30
Back Extension
3 × 12
RPE 8
1:15
Face Pull
3 × 12
RPE 8
1:00
Week 6
DAY 1 - MON - Squat
Exercise
Sets × reps
Effort / load
Rest
Back Squat · Top set
1 × 3
RPE 8.5
3:30
Back Squat · Backoff
4 × 3
RPE 8
3:00
Spoto Press
4 × 4
RPE 8
2:30
Walking Lunge · Repetitions per side
2 × 10
RPE 8
1:30
Lat Pulldown
4 × 8
RPE 8.5
1:30
DAY 2 - TUE - Bench
Exercise
Sets × reps
Effort / load
Rest
Bench Press · Top set
1 × 3
RPE 8.5
3:00
Bench Press · Backoff
4 × 3
RPE 8
2:30
Barbell Row
3 × 6
RPE 8.5
2:00
Seated Dumbbell Shoulder Press
3 × 6
RPE 8.5
1:30
Skull Crusher
2 × 10
RPE 8.5
1:00
DAY 4 - THU - Deadlift
Exercise
Sets × reps
Effort / load
Rest
Deadlift · Top set
1 × 3
RPE 8.5
4:00
Deadlift · Backoff
3 × 3
RPE 8
3:00
Front Squat
3 × 4
RPE 8
2:30
Pull-Up
4 × 6
RPE 8.5
1:30
Hanging Leg Raise
3 × 15
RPE 8
1:00
DAY 5 - SAT - Secondary Lifts
Exercise
Sets × reps
Effort / load
Rest
Paused Bench Press
4 × 3
RPE 8.5
2:30
Sumo Deadlift
3 × 4
RPE 8
3:00
Chest-Supported Dumbbell Row
3 × 8
RPE 8.5
1:30
Back Extension
3 × 15
RPE 8
1:15
Face Pull
3 × 12
RPE 8
1:00
Week 7
DAY 1 - MON - Squat
Exercise
Sets × reps
Effort / load
Rest
Back Squat · Top set
1 × 1
RPE 9.5
3:30
Back Squat · Backoff
2 × 3
RPE 7
3:00
Spoto Press
2 × 4
RPE 7
2:30
Walking Lunge · Repetitions per side
2 × 8
RPE 7
1:30
Lat Pulldown
2 × 8
RPE 7
1:30
DAY 2 - TUE - Bench
Exercise
Sets × reps
Effort / load
Rest
Bench Press · Top set
1 × 1
RPE 9.5
3:00
Bench Press · Backoff
2 × 3
RPE 7
2:30
Barbell Row
2 × 6
RPE 7
2:00
Seated Dumbbell Shoulder Press
2 × 6
RPE 7
1:30
Skull Crusher
2 × 10
RPE 7
1:00
DAY 4 - THU - Deadlift
Exercise
Sets × reps
Effort / load
Rest
Deadlift · Top set
1 × 1
RPE 9.5
4:00
Deadlift · Backoff
1 × 3
RPE 7
3:00
Front Squat
2 × 4
RPE 7
2:30
Pull-Up
2 × 6
RPE 7
1:30
Hanging Leg Raise
3 × 10
RPE 7
1:00
DAY 5 - SAT - Secondary Lifts
Exercise
Sets × reps
Effort / load
Rest
Paused Bench Press
3 × 2
RPE 7
2:30
Sumo Deadlift
2 × 3
RPE 7
3:00
Chest-Supported Dumbbell Row
2 × 8
RPE 7
1:30
Back Extension
3 × 10
RPE 7
1:15
Face Pull
3 × 12
RPE 7
1:00
Week 8
DAY 1 - MON - Squat
Exercise
Sets × reps
Effort / load
Rest
Back Squat · Top set
1 × 3
RPE 6
3:30
Back Squat · Backoff
2 × 3
RPE 5.5
3:00
Spoto Press
2 × 4
RPE 6
2:30
Walking Lunge · Repetitions per side
2 × 8
RPE 6
1:30
Lat Pulldown
2 × 10
RPE 6
1:30
DAY 2 - TUE - Bench
Exercise
Sets × reps
Effort / load
Rest
Bench Press · Top set
1 × 3
RPE 6
3:00
Bench Press · Backoff
2 × 3
RPE 5.5
2:30
Barbell Row
2 × 8
RPE 6
2:00
Seated Dumbbell Shoulder Press
2 × 8
RPE 6
1:30
Skull Crusher
2 × 10
RPE 6
1:00
DAY 4 - THU - Deadlift
Exercise
Sets × reps
Effort / load
Rest
Deadlift · Top set
1 × 3
RPE 6
4:00
Deadlift · Backoff
2 × 3
RPE 5.5
3:00
Front Squat
2 × 5
RPE 6
2:30
Pull-Up
2 × 6
RPE 6
1:30
Hanging Leg Raise
3 × 10
RPE 6
1:00
DAY 5 - SAT - Secondary Lifts
Exercise
Sets × reps
Effort / load
Rest
Paused Bench Press
2 × 3
RPE 6
2:30
Sumo Deadlift
2 × 4
RPE 6
3:00
Chest-Supported Dumbbell Row
2 × 10
RPE 6
1:30
Back Extension
3 × 10
RPE 6
1:15
Face Pull
3 × 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