Original starter · 4 weeks
Upper Lower Strength Block
Push your main lifts for three weeks, then recover on a planned lighter week so you start the next block stronger.
4weeks
4days a week
16sessions
254working 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 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 64 | 44 | −31% |
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| Total reps | 554 | 352 | −36% |
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| Reps per set | 8.7 | 8.0 | −8% |
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| Average RPE | 7.0 | 6.0 | −14% |
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Week 1
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | 75% RPE 7 | 03:00 |
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| Barbell Row | 3 × 6 | RPE 7 | 02:30 |
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| Dumbbell Shoulder Press | 3 × 8 | RPE 7 | 01:30 |
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| Lat Pulldown | 3 × 8 | RPE 7 | 01:30 |
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| Cable Triceps Pushdown | 3 × 12 | RPE 7 | 01:00 |
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DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | 75% RPE 7 | 03:00 |
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| Romanian Deadlift | 3 × 6 | RPE 7 | 02:30 |
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| Dumbbell 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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| Plank · seconds | 3 × 30 | RPE 6 | 01:00 |
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DAY 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 5 | 75% RPE 7 | 03:00 |
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| Pull-Up | 3 × 6 | RPE 7 | 02:30 |
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| Close-Grip Bench Press | 3 × 8 | RPE 7 | 01:30 |
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| Seated Cable Row | 3 × 8 | RPE 7 | 01:30 |
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| Dumbbell Curl | 3 × 12 | RPE 7 | 01:00 |
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DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | 75% RPE 7 | 03:00 |
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| Front Squat | 3 × 6 | RPE 7 | 02:30 |
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| Back Extension | 3 × 8 | RPE 7 | 01:30 |
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| Leg Curl | 3 × 12 | RPE 7 | 01:00 |
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| Hanging Knee Raise | 3 × 8 | RPE 7 | 01:00 |
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Week 2
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4 | 80% RPE 8 | 03:00 |
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| Barbell Row | 4 × 6 | RPE 7.5 | 02:30 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 7.5 | 01:30 |
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| Lat Pulldown | 3 × 10 | RPE 7.5 | 01:30 |
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| Cable Triceps Pushdown | 3 × 12 | RPE 8 | 01:00 |
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DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | 80% RPE 8 | 03:00 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 7.5 | 02:30 |
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| Dumbbell Split Squat · per side | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 8 | 01:00 |
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| Plank · seconds | 3 × 40 | RPE 7 | 01:00 |
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DAY 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 4 | 80% RPE 8 | 03:00 |
|---|
| Pull-Up | 4 × 6 | RPE 7.5 | 02:30 |
|---|
| Close-Grip Bench Press | 3 × 10 | RPE 7.5 | 01:30 |
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| Seated Cable Row | 3 × 10 | RPE 7.5 | 01:30 |
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| Dumbbell Curl | 3 × 12 | RPE 8 | 01:00 |
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DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | 80% RPE 8 | 03:00 |
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| Front Squat | 4 × 6 | RPE 7.5 | 02:30 |
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| Back Extension | 3 × 10 | RPE 7.5 | 01:30 |
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| Leg Curl | 3 × 12 | RPE 8 | 01:00 |
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| Hanging Knee Raise | 3 × 10 | RPE 7 | 01:00 |
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Week 3
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 3 | 85% RPE 8.5 | 03:30 |
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| Barbell Row | 4 × 5 | RPE 8 | 02:30 |
|---|
| Dumbbell Shoulder Press | 4 × 10 | RPE 8 | 01:30 |
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| Lat Pulldown | 4 × 10 | RPE 8 | 01:30 |
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| Cable Triceps Pushdown | 3 × 15 | RPE 8.5 | 01:00 |
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DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | 85% RPE 8.5 | 03:30 |
|---|
| Romanian Deadlift | 4 × 5 | RPE 8 | 02:30 |
|---|
| Dumbbell Split Squat · per side | 4 × 10 | RPE 8 | 01:30 |
|---|
| Standing Calf Raise | 3 × 15 | RPE 8.5 | 01:00 |
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| Plank · seconds | 3 × 45 | RPE 7.5 | 01:00 |
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DAY 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 5 × 3 | 85% RPE 8.5 | 03:30 |
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| Pull-Up | 4 × 5 | RPE 8 | 02:30 |
|---|
| Close-Grip Bench Press | 4 × 10 | RPE 8 | 01:30 |
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| Seated Cable Row | 4 × 10 | RPE 8 | 01:30 |
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| Dumbbell Curl | 3 × 15 | RPE 8.5 | 01:00 |
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DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 3 | 85% RPE 8.5 | 03:30 |
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| Front Squat | 4 × 5 | RPE 8 | 02:30 |
|---|
| Back Extension | 4 × 10 | RPE 8 | 01:30 |
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| Leg Curl | 3 × 15 | RPE 8.5 | 01:00 |
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| Hanging Knee Raise | 3 × 12 | RPE 8 | 01:00 |
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Week 4
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | 65% RPE 6 | 02:30 |
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| Barbell Row | 2 × 5 | RPE 6 | 02:00 |
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| Dumbbell Shoulder Press | 2 × 8 | RPE 6 | 01:30 |
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| Lat Pulldown | 2 × 8 | RPE 6 | 01:30 |
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| Cable Triceps Pushdown | 2 × 10 | RPE 6 | 01:00 |
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DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 65% RPE 6 | 02:30 |
|---|
| Romanian Deadlift | 2 × 5 | RPE 6 | 02:00 |
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| Dumbbell Split Squat · per side | 2 × 8 | RPE 6 | 01:30 |
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| Standing Calf Raise | 2 × 10 | RPE 6 | 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 |
|---|
| Overhead Press | 3 × 5 | 65% RPE 6 | 02:30 |
|---|
| Pull-Up | 2 × 5 | RPE 6 | 02:00 |
|---|
| Close-Grip Bench Press | 2 × 8 | RPE 6 | 01:30 |
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| Seated Cable Row | 2 × 8 | RPE 6 | 01:30 |
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| Dumbbell Curl | 2 × 10 | RPE 6 | 01:00 |
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DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | 65% RPE 6 | 02:30 |
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| Front Squat | 2 × 5 | RPE 6 | 02:00 |
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| Back Extension | 2 × 8 | RPE 6 | 01:30 |
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| Leg Curl | 2 × 10 | RPE 6 | 01:00 |
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| Hanging Knee Raise | 2 × 8 | RPE 6 | 01:00 |
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