4 weeks · 4 days a week
Four Week Strength and Muscle Upper Lower
A complete editable training block with explicit weekly progression.
Free powerbuilding programs
Free powerbuilding programs
Original starter blocks with complete weekly prescriptions. Open one in the builder and make it yours.
What every starter includes
Complete weeks
Every week, day and exercise row is written out, with sets, reps, effort and rest.
A visible progression
Each program page measures how sets, reps and effort change from the first week to the last.
Yours to edit
Open a program in the builder, change anything, then share a short link to your version.
"Its general idea proposes the sequencing of specialized training cycles, i.e. blocks, which contain highly concentrated workloads directed to a minimal number of targeted abilities."
Vladimir Issurin, New horizons for the methodology and physiology of training periodization, Sports Medicine, 2010