Original starter · 8 weeks
Eight Weeks, Two Deloads
Run a volume block and a heavy intensity block back to back, each followed by a deload, for a full eight-week cycle.
8weeks
4days a week
32sessions
532working 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 | 66 | 42 | −36% |
|---|
| Total reps | 606 | 302 | −50% |
|---|
| Reps per set | 9.2 | 7.2 | −22% |
|---|
| Average RPE | 7.0 | 6.0 | −14% |
|---|
Week 1
DAY 1 - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | 72.5% RPE 7 | 03:00 |
|---|
| Bench Press · paused | 3 × 8 | RPE 7 | 02:30 |
|---|
| Barbell Row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Leg Curl | 3 × 12 | RPE 7 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 8 | RPE 7 | 01:00 |
|---|
DAY 2 - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6 | 72.5% RPE 7 | 03:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7 | 02:30 |
|---|
| Pull-Up | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 3 - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 6 | 72.5% RPE 7 | 03:00 |
|---|
| Front Squat | 3 × 8 | RPE 7 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Back Extension | 3 × 10 | RPE 7 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 8 | RPE 7 | 01:00 |
|---|
DAY 4 - VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 3 × 8 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
|---|
| Bulgarian Split Squat · per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
|---|
| Face Pull | 3 × 12 | RPE 7 | 01:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 7 | 01:00 |
|---|
Week 2
DAY 1 - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | 77.5% RPE 7.5 | 03:00 |
|---|
| Bench Press · paused | 4 × 8 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Leg Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 7.5 | 01:00 |
|---|
DAY 2 - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | 77.5% RPE 7.5 | 03:00 |
|---|
| Overhead Press | 4 × 8 | RPE 7.5 | 02:30 |
|---|
| Pull-Up | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | 77.5% RPE 7.5 | 03:00 |
|---|
| Front Squat | 4 × 8 | RPE 7.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Back Extension | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 7.5 | 01:00 |
|---|
DAY 4 - VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Bulgarian Split Squat · per side | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Lat Pulldown | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
Week 3
DAY 1 - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | 80% RPE 8 | 03:00 |
|---|
| Bench Press · paused | 4 × 8 | RPE 8 | 02:30 |
|---|
| Barbell Row | 4 × 12 | RPE 8 | 01:30 |
|---|
| Leg Curl | 4 × 15 | RPE 8.5 | 01:00 |
|---|
| Ab Wheel Rollout | 4 × 10 | RPE 8 | 01:00 |
|---|
DAY 2 - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 5 | 80% RPE 8 | 03:00 |
|---|
| Overhead Press | 4 × 8 | RPE 8 | 02:30 |
|---|
| Pull-Up | 4 × 12 | RPE 8 | 01:30 |
|---|
| Dumbbell Lateral Raise | 4 × 15 | RPE 8.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 4 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 3 - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 5 | 80% RPE 8 | 03:00 |
|---|
| Front Squat | 4 × 8 | RPE 8 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 12 | RPE 8 | 01:30 |
|---|
| Back Extension | 4 × 12 | RPE 8 | 01:30 |
|---|
| Hanging Knee Raise | 4 × 10 | RPE 8 | 01:00 |
|---|
DAY 4 - VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 4 × 12 | RPE 8 | 01:30 |
|---|
| Bulgarian Split Squat · per side | 4 × 12 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 4 × 12 | RPE 8 | 01:30 |
|---|
| Face Pull | 4 × 15 | RPE 8.5 | 01:00 |
|---|
| Hammer Curl | 4 × 15 | RPE 8.5 | 01:00 |
|---|
Week 4
DAY 1 - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 65% RPE 5.5 | 02:30 |
|---|
| Bench Press · paused | 2 × 8 | RPE 6 | 02:00 |
|---|
| Barbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Ab Wheel Rollout | 2 × 8 | RPE 6 | 01:00 |
|---|
DAY 2 - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | 65% RPE 5.5 | 02:30 |
|---|
| Overhead Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Pull-Up | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 3 - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | 65% RPE 5.5 | 02:30 |
|---|
| Front Squat | 2 × 8 | RPE 6 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Back Extension | 2 × 10 | RPE 6 | 01:30 |
|---|
| Hanging Knee Raise | 2 × 8 | RPE 6 | 01:00 |
|---|
DAY 4 - VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Romanian Deadlift | 2 × 10 | RPE 6 | 01:30 |
|---|
| Bulgarian Split Squat · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 01:30 |
|---|
| Face Pull | 2 × 12 | RPE 6 | 01:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
Week 5
DAY 1 - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | 85% RPE 8 | 03:30 |
|---|
| Bench Press · paused | 4 × 5 | RPE 8 | 02:30 |
|---|
| Barbell Row | 3 × 8 | RPE 8 | 01:30 |
|---|
| Leg Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 8 | 01:00 |
|---|
DAY 2 - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | 85% RPE 8 | 03:30 |
|---|
| Overhead Press | 4 × 5 | RPE 8 | 02:30 |
|---|
| Pull-Up | 3 × 8 | RPE 8 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | 85% RPE 8 | 03:30 |
|---|
| Front Squat | 4 × 5 | RPE 8 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 8 | 01:30 |
|---|
| Back Extension | 3 × 8 | RPE 8 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 8 | 01:00 |
|---|
DAY 4 - VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 5 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 01:30 |
|---|
| Bulgarian Split Squat · per side | 3 × 8 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 3 × 8 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 12 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
Week 6
DAY 1 - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 2 | 88% RPE 8.5 | 03:30 |
|---|
| Bench Press · paused | 4 × 4 | RPE 8.5 | 03:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 01:30 |
|---|
| Leg Curl | 3 × 12 | RPE 8.5 | 01:00 |
|---|
| Ab Wheel Rollout | 4 × 10 | RPE 8 | 01:00 |
|---|
DAY 2 - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 2 | 88% RPE 8.5 | 03:30 |
|---|
| Overhead Press | 4 × 4 | RPE 8.5 | 03:00 |
|---|
| Pull-Up | 4 × 8 | RPE 8 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 8.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 3 - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 2 | 88% RPE 8.5 | 03:30 |
|---|
| Front Squat | 4 × 4 | RPE 8.5 | 03:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8 | RPE 8 | 01:30 |
|---|
| Back Extension | 4 × 8 | RPE 8 | 01:30 |
|---|
| Hanging Knee Raise | 4 × 10 | RPE 8 | 01:00 |
|---|
DAY 4 - VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 4 | RPE 8.5 | 03:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 01:30 |
|---|
| Bulgarian Split Squat · per side | 4 × 8 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 4 × 8 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 12 | RPE 8.5 | 01:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 8.5 | 01:00 |
|---|
Week 7
DAY 1 - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 2 | 92% RPE 9 | 04:00 |
|---|
| Bench Press · paused | 3 × 4 | RPE 8.5 | 03:00 |
|---|
| Barbell Row | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Leg Curl | 3 × 10 | RPE 9 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 2 - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 2 | 92% RPE 9 | 04:00 |
|---|
| Overhead Press | 3 × 4 | RPE 8.5 | 03:00 |
|---|
| Pull-Up | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 10 | RPE 9 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 10 | RPE 9 | 01:00 |
|---|
DAY 3 - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 2 | 92% RPE 9 | 04:00 |
|---|
| Front Squat | 3 × 4 | RPE 8.5 | 03:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Back Extension | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 4 - VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 3 × 4 | RPE 8.5 | 03:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Bulgarian Split Squat · per side | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Lat Pulldown | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Face Pull | 3 × 10 | RPE 9 | 01:00 |
|---|
| Hammer Curl | 3 × 10 | RPE 9 | 01:00 |
|---|
Week 8
DAY 1 - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 3 | 70% RPE 6 | 03:00 |
|---|
| Bench Press · paused | 2 × 5 | RPE 6 | 02:00 |
|---|
| Barbell Row | 2 × 8 | RPE 6 | 01:30 |
|---|
| Leg Curl | 2 × 10 | RPE 6 | 01:00 |
|---|
| Ab Wheel Rollout | 2 × 8 | RPE 6 | 01:00 |
|---|
DAY 2 - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 3 | 70% RPE 6 | 03:00 |
|---|
| Overhead Press | 2 × 5 | RPE 6 | 02:00 |
|---|
| Pull-Up | 2 × 8 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 10 | RPE 6 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 10 | RPE 6 | 01:00 |
|---|
DAY 3 - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 3 | 70% RPE 6 | 03:00 |
|---|
| Front Squat | 2 × 5 | RPE 6 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8 | RPE 6 | 01:30 |
|---|
| Back Extension | 2 × 8 | RPE 6 | 01:30 |
|---|
| Hanging Knee Raise | 2 × 8 | RPE 6 | 01:00 |
|---|
DAY 4 - VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 2 × 5 | RPE 6 | 02:00 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 01:30 |
|---|
| Bulgarian Split Squat · per side | 2 × 8 | RPE 6 | 01:30 |
|---|
| Lat Pulldown | 2 × 8 | RPE 6 | 01:30 |
|---|
| Face Pull | 2 × 10 | RPE 6 | 01:00 |
|---|
| Hammer Curl | 2 × 10 | RPE 6 | 01:00 |
|---|