Original starter · 8 weeks
Upper Lower Strength
Build real strength on the bench, squat, deadlift and press with a four day split that peaks in a heavy single.
8weeks
4days a week
32sessions
476working sets
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 | 64 | 40 | −37% |
|---|
| Total reps | 600 | 268 | −55% |
|---|
| Reps per set | 9.4 | 6.7 | −29% |
|---|
| Average RPE | 7.0 | 6.0 | −14% |
|---|
Week 1
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 4 × 6 | 72% | 03:00 |
|---|
| Barbell row | 3 × 8 | RPE 7 | 02:00 |
|---|
| Overhead press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Pull-up | 3 × 12 | RPE 7 | 01:15 |
|---|
| Triceps pushdown | 3 × 12 | RPE 7 | 01:15 |
|---|
| Dumbbell curl | 3 × 12 | RPE 7 | 01:15 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 4 × 6 | 72% | 03:00 |
|---|
| Romanian deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Leg press | 3 × 12 | RPE 7 | 01:15 |
|---|
| Leg curl | 3 × 12 | RPE 7 | 01:15 |
|---|
| Calf raise | 3 × 12 | RPE 7 | 01:15 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 4 × 6 | 72% | 03:00 |
|---|
| Incline dumbbell press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Lat pulldown | 3 × 8 | RPE 7 | 02:00 |
|---|
| Seated cable row | 3 × 12 | RPE 7 | 01:15 |
|---|
| Face pull | 3 × 12 | RPE 7 | 01:15 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 4 × 6 | 72% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8 | RPE 7 | 02:00 |
|---|
| Walking lunge · Steps per leg | 3 × 12 | RPE 7 | 01:15 |
|---|
| Hanging knee raise | 3 × 12 | RPE 7 | 01:15 |
|---|
Week 2
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 4 × 6 | 75% | 03:00 |
|---|
| Barbell row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Overhead press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Pull-up | 3 × 12 | RPE 7.5 | 01:15 |
|---|
| Triceps pushdown | 3 × 12 | RPE 7.5 | 01:15 |
|---|
| Dumbbell curl | 3 × 12 | RPE 7.5 | 01:15 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 4 × 6 | 75% | 03:00 |
|---|
| Romanian deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Leg press | 3 × 12 | RPE 7.5 | 01:15 |
|---|
| Leg curl | 3 × 12 | RPE 7.5 | 01:15 |
|---|
| Calf raise | 3 × 12 | RPE 7.5 | 01:15 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 4 × 6 | 75% | 03:00 |
|---|
| Incline dumbbell press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Lat pulldown | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Seated cable row | 3 × 12 | RPE 7.5 | 01:15 |
|---|
| Face pull | 3 × 12 | RPE 7.5 | 01:15 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 4 × 6 | 75% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Walking lunge · Steps per leg | 3 × 12 | RPE 7.5 | 01:15 |
|---|
| Hanging knee raise | 3 × 12 | RPE 7.5 | 01:15 |
|---|
Week 3
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 4 × 5 | 78% | 03:00 |
|---|
| Barbell row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Overhead press | 3 × 8 | RPE 8 | 02:00 |
|---|
| Pull-up | 3 × 10 | RPE 8 | 01:15 |
|---|
| Triceps pushdown | 3 × 10 | RPE 8 | 01:15 |
|---|
| Dumbbell curl | 3 × 10 | RPE 8 | 01:15 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 4 × 5 | 78% | 03:00 |
|---|
| Romanian deadlift | 3 × 8 | RPE 8 | 02:00 |
|---|
| Leg press | 3 × 10 | RPE 8 | 01:15 |
|---|
| Leg curl | 3 × 10 | RPE 8 | 01:15 |
|---|
| Calf raise | 3 × 10 | RPE 8 | 01:15 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 4 × 5 | 78% | 03:00 |
|---|
| Incline dumbbell press | 3 × 8 | RPE 8 | 02:00 |
|---|
| Lat pulldown | 3 × 8 | RPE 8 | 02:00 |
|---|
| Seated cable row | 3 × 10 | RPE 8 | 01:15 |
|---|
| Face pull | 3 × 10 | RPE 8 | 01:15 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 4 × 5 | 78% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8 | RPE 8 | 02:00 |
|---|
| Walking lunge · Steps per leg | 3 × 10 | RPE 8 | 01:15 |
|---|
| Hanging knee raise | 3 × 10 | RPE 8 | 01:15 |
|---|
Week 4
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 3 × 5 | 65% | 03:00 |
|---|
| Barbell row | 2 × 8 | RPE 6 | 02:00 |
|---|
| Overhead press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Pull-up | 2 × 12 | RPE 6 | 01:15 |
|---|
| Triceps pushdown | 2 × 12 | RPE 6 | 01:15 |
|---|
| Dumbbell curl | 2 × 12 | RPE 6 | 01:15 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 3 × 5 | 65% | 03:00 |
|---|
| Romanian deadlift | 2 × 8 | RPE 6 | 02:00 |
|---|
| Leg press | 2 × 12 | RPE 6 | 01:15 |
|---|
| Leg curl | 2 × 12 | RPE 6 | 01:15 |
|---|
| Calf raise | 2 × 12 | RPE 6 | 01:15 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 3 × 5 | 65% | 03:00 |
|---|
| Incline dumbbell press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Lat pulldown | 2 × 8 | RPE 6 | 02:00 |
|---|
| Seated cable row | 2 × 12 | RPE 6 | 01:15 |
|---|
| Face pull | 2 × 12 | RPE 6 | 01:15 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 3 × 5 | 65% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 8 | RPE 6 | 02:00 |
|---|
| Walking lunge · Steps per leg | 2 × 12 | RPE 6 | 01:15 |
|---|
| Hanging knee raise | 2 × 12 | RPE 6 | 01:15 |
|---|
Week 5
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 5 × 3 | 82% | 03:00 |
|---|
| Barbell row | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Overhead press | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Pull-up | 3 × 10 | RPE 7.5 | 01:15 |
|---|
| Triceps pushdown | 3 × 10 | RPE 7.5 | 01:15 |
|---|
| Dumbbell curl | 3 × 10 | RPE 7.5 | 01:15 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 5 × 3 | 82% | 03:00 |
|---|
| Romanian deadlift | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Leg press | 3 × 10 | RPE 7.5 | 01:15 |
|---|
| Leg curl | 3 × 10 | RPE 7.5 | 01:15 |
|---|
| Calf raise | 3 × 10 | RPE 7.5 | 01:15 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 5 × 3 | 82% | 03:00 |
|---|
| Incline dumbbell press | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Lat pulldown | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Seated cable row | 3 × 10 | RPE 7.5 | 01:15 |
|---|
| Face pull | 3 × 10 | RPE 7.5 | 01:15 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 5 × 3 | 82% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Walking lunge · Steps per leg | 3 × 10 | RPE 7.5 | 01:15 |
|---|
| Hanging knee raise | 3 × 10 | RPE 7.5 | 01:15 |
|---|
Week 6
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 5 × 3 | 85% | 03:00 |
|---|
| Barbell row | 3 × 6 | RPE 8 | 02:00 |
|---|
| Overhead press | 3 × 6 | RPE 8 | 02:00 |
|---|
| Pull-up | 3 × 10 | RPE 8 | 01:15 |
|---|
| Triceps pushdown | 3 × 10 | RPE 8 | 01:15 |
|---|
| Dumbbell curl | 3 × 10 | RPE 8 | 01:15 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 5 × 3 | 85% | 03:00 |
|---|
| Romanian deadlift | 3 × 6 | RPE 8 | 02:00 |
|---|
| Leg press | 3 × 10 | RPE 8 | 01:15 |
|---|
| Leg curl | 3 × 10 | RPE 8 | 01:15 |
|---|
| Calf raise | 3 × 10 | RPE 8 | 01:15 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 5 × 3 | 85% | 03:00 |
|---|
| Incline dumbbell press | 3 × 6 | RPE 8 | 02:00 |
|---|
| Lat pulldown | 3 × 6 | RPE 8 | 02:00 |
|---|
| Seated cable row | 3 × 10 | RPE 8 | 01:15 |
|---|
| Face pull | 3 × 10 | RPE 8 | 01:15 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 5 × 3 | 85% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 6 | RPE 8 | 02:00 |
|---|
| Walking lunge · Steps per leg | 3 × 10 | RPE 8 | 01:15 |
|---|
| Hanging knee raise | 3 × 10 | RPE 8 | 01:15 |
|---|
Week 7
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 4 × 2 | 88% | 03:00 |
|---|
| Barbell row | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| Overhead press | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| Pull-up | 3 × 8 | RPE 8.5 | 01:15 |
|---|
| Triceps pushdown | 3 × 8 | RPE 8.5 | 01:15 |
|---|
| Dumbbell curl | 3 × 8 | RPE 8.5 | 01:15 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 4 × 2 | 88% | 03:00 |
|---|
| Romanian deadlift | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| Leg press | 3 × 8 | RPE 8.5 | 01:15 |
|---|
| Leg curl | 3 × 8 | RPE 8.5 | 01:15 |
|---|
| Calf raise | 3 × 8 | RPE 8.5 | 01:15 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 4 × 2 | 88% | 03:00 |
|---|
| Incline dumbbell press | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| Lat pulldown | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| Seated cable row | 3 × 8 | RPE 8.5 | 01:15 |
|---|
| Face pull | 3 × 8 | RPE 8.5 | 01:15 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 4 × 2 | 88% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| Walking lunge · Steps per leg | 3 × 8 | RPE 8.5 | 01:15 |
|---|
| Hanging knee raise | 3 × 8 | RPE 8.5 | 01:15 |
|---|
Week 8
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 2 × 1 | 93% | 03:00 |
|---|
| Barbell row | 2 × 5 | RPE 6 | 02:00 |
|---|
| Overhead press | 2 × 5 | RPE 6 | 02:00 |
|---|
| Pull-up | 2 × 10 | RPE 6 | 01:15 |
|---|
| Triceps pushdown | 2 × 10 | RPE 6 | 01:15 |
|---|
| Dumbbell curl | 2 × 10 | RPE 6 | 01:15 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 2 × 1 | 93% | 03:00 |
|---|
| Romanian deadlift | 2 × 5 | RPE 6 | 02:00 |
|---|
| Leg press | 2 × 10 | RPE 6 | 01:15 |
|---|
| Leg curl | 2 × 10 | RPE 6 | 01:15 |
|---|
| Calf raise | 2 × 10 | RPE 6 | 01:15 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 2 × 1 | 93% | 03:00 |
|---|
| Incline dumbbell press | 2 × 5 | RPE 6 | 02:00 |
|---|
| Lat pulldown | 2 × 5 | RPE 6 | 02:00 |
|---|
| Seated cable row | 2 × 10 | RPE 6 | 01:15 |
|---|
| Face pull | 2 × 10 | RPE 6 | 01:15 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 2 × 1 | 93% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 5 | RPE 6 | 02:00 |
|---|
| Walking lunge · Steps per leg | 2 × 10 | RPE 6 | 01:15 |
|---|
| Hanging knee raise | 2 × 10 | RPE 6 | 01:15 |
|---|