Original starter · 2 weeks
Upper Lower Deload Week
Recover without losing your groove: keep your usual upper lower sets for a week, just lighter, then build back up.
2weeks
4days a week
8sessions
117working 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 2.
| Measure | Week 1 | Week 2 | Change |
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| Working sets | 54 | 63 | +17% |
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| Total reps | 471 | 591 | +25% |
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| Reps per set | 8.7 | 9.4 | +8% |
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| Average RPE | 5.0 | 7.0 | +39% |
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Week 1
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
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| Bench Press | 3 × 5 | RPE 5 | 02:30 |
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| Barbell Row | 3 × 5 | RPE 5 | 02:30 |
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| Dumbbell Shoulder Press | 3 × 8 | RPE 5 | 02:00 |
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| Lat Pulldown | 3 × 8 | RPE 5 | 02:00 |
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| Cable Triceps Pushdown | 2 × 12 | RPE 5 | 01:00 |
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| Dumbbell Curl | 2 × 12 | RPE 5 | 01:00 |
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DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
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| Back Squat | 3 × 5 | RPE 5 | 02:30 |
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| Romanian Deadlift | 3 × 8 | RPE 5 | 02:00 |
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| Dumbbell Reverse Lunge · per side | 2 × 8 | RPE 5 | 01:30 |
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| Leg Curl | 2 × 12 | RPE 5 | 01:00 |
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| Plank · seconds | 2 × 30 | RPE 5 | 01:00 |
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DAY 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
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| Overhead Press | 3 × 5 | RPE 5 | 02:30 |
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| Chin-Up | 3 × 8 | RPE 5 | 02:00 |
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| Incline Dumbbell Press | 3 × 8 | RPE 5 | 02:00 |
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| Seated Cable Row | 3 × 8 | RPE 5 | 02:00 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 5 | 01:00 |
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DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
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| Deadlift | 3 × 5 | RPE 5 | 02:30 |
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| Leg Press | 3 × 8 | RPE 5 | 02:00 |
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| Bulgarian Split Squat · per side | 2 × 8 | RPE 5 | 01:30 |
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| Standing Calf Raise | 2 × 12 | RPE 5 | 01:00 |
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| Hanging Knee Raise | 2 × 8 | RPE 5 | 01:00 |
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Week 2
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
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| Bench Press | 3 × 5 | RPE 7 | 03:00 |
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| Barbell Row | 3 × 5 | RPE 7 | 03:00 |
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| Dumbbell Shoulder Press | 3 × 8 | RPE 7 | 02:00 |
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| Lat Pulldown | 3 × 8 | RPE 7 | 02:00 |
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| Cable Triceps Pushdown | 3 × 12 | RPE 7 | 01:00 |
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| Dumbbell Curl | 3 × 12 | RPE 7 | 01:00 |
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DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7 | 03:00 |
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| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
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| Dumbbell Reverse Lunge · per side | 3 × 8 | RPE 7 | 01:30 |
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| Leg Curl | 3 × 12 | RPE 7 | 01:00 |
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| Plank · seconds | 3 × 30 | RPE 6 | 01:00 |
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DAY 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 7 | 03:00 |
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| Chin-Up | 3 × 8 | RPE 7 | 02:00 |
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| Incline Dumbbell Press | 3 × 8 | RPE 7 | 02:00 |
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| Seated Cable Row | 3 × 8 | RPE 7 | 02:00 |
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| Dumbbell Lateral Raise | 3 × 12 | RPE 7 | 01:00 |
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DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
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| Deadlift | 3 × 5 | RPE 7 | 03:00 |
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| Leg Press | 3 × 8 | RPE 7 | 02:00 |
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| Bulgarian Split Squat · per side | 3 × 8 | RPE 7 | 01:30 |
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| Standing Calf Raise | 3 × 12 | RPE 7 | 01:00 |
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| Hanging Knee Raise | 3 × 10 | RPE 7 | 01:00 |
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