Original starter · 12 weeks

Accumulation, Transmutation, Realization

Block periodization that concentrates one quality per block, with variations that narrow toward the competition lifts.

12weeks

4days a week

48sessions

591working 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 12.

Measure	Week 1	Week 12	Change
Working sets	57	16	−72%
Total reps	685	90	−87%
Reps per set	12.0	5.6	−53%
Average RPE	7.0	6.4	−9%

Week 1

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 8	67.5%	03:00
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 7	01:30
Romanian Deadlift	3 × 10	RPE 7	02:00
Plank · Seconds per hold	3 × 40	RPE 7	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 8	67.5%	02:30
Chest-Supported Dumbbell Row	4 × 10	RPE 7	01:30
Incline Dumbbell Press	3 × 12	RPE 7	01:30
Triceps Pushdown	3 × 15	RPE 7	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 8	65%	03:00
Front Squat	3 × 8	62.5%	02:30
Back Extension	3 × 15	RPE 7	01:15
Hanging Leg Raise	3 × 10	RPE 7	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 10	RPE 7	02:00
Close-Grip Bench Press	4 × 10	62.5%	02:00
Lat Pulldown	4 × 12	RPE 7	01:30
Face Pull	3 × 15	RPE 7	01:00

Week 2

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 8	70%	03:00
Bulgarian Split Squat · Repetitions per side	3 × 12	RPE 7.5	01:30
Romanian Deadlift	3 × 10	RPE 7.5	02:00
Plank · Seconds per hold	3 × 45	RPE 7	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 8	70%	02:30
Chest-Supported Dumbbell Row	4 × 12	RPE 7.5	01:30
Incline Dumbbell Press	3 × 12	RPE 7.5	01:30
Triceps Pushdown	3 × 15	RPE 7.5	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 8	67.5%	03:00
Front Squat	3 × 8	65%	02:30
Back Extension	3 × 15	RPE 7.5	01:15
Hanging Leg Raise	3 × 12	RPE 7.5	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 10	RPE 7.5	02:00
Close-Grip Bench Press	4 × 10	65%	02:00
Lat Pulldown	4 × 12	RPE 7.5	01:30
Face Pull	3 × 20	RPE 7.5	01:00

Week 3

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	6 × 8	72.5%	03:00
Bulgarian Split Squat · Repetitions per side	4 × 10	RPE 8	01:30
Romanian Deadlift	4 × 10	RPE 8	02:00
Plank · Seconds per hold	3 × 50	RPE 7.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	6 × 8	72.5%	02:30
Chest-Supported Dumbbell Row	5 × 10	RPE 8	01:30
Incline Dumbbell Press	4 × 12	RPE 8	01:30
Triceps Pushdown	4 × 15	RPE 8	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	5 × 8	70%	03:00
Front Squat	4 × 8	67.5%	02:30
Back Extension	4 × 15	RPE 8	01:15
Hanging Leg Raise	4 × 12	RPE 8	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	5 × 10	RPE 8	02:00
Close-Grip Bench Press	5 × 10	67.5%	02:00
Lat Pulldown	5 × 12	RPE 8	01:30
Face Pull	4 × 15	RPE 8	01:00

Week 4

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 8	62.5%	03:00
Bulgarian Split Squat · Repetitions per side	2 × 10	RPE 6	01:30
Romanian Deadlift	2 × 10	RPE 6	02:00
Plank · Seconds per hold	2 × 40	RPE 6	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 8	62.5%	02:30
Chest-Supported Dumbbell Row	2 × 10	RPE 6	01:30
Incline Dumbbell Press	2 × 12	RPE 6	01:30
Triceps Pushdown	2 × 15	RPE 6	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 8	60%	03:00
Front Squat	2 × 8	60%	02:30
Back Extension	2 × 15	RPE 6	01:15
Hanging Leg Raise	2 × 10	RPE 6	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	2 × 10	RPE 6	02:00
Close-Grip Bench Press	2 × 10	60%	02:00
Lat Pulldown	2 × 12	RPE 6	01:30
Face Pull	2 × 15	RPE 6	01:00

Week 5

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	77.5%	03:00
Paused Back Squat	3 × 4	70%	02:30
Romanian Deadlift	3 × 8	RPE 7.5	02:00
Pallof Press · Repetitions per side	3 × 10	RPE 7	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	77.5%	03:00
Pendlay Row	4 × 6	RPE 7.5	02:00
Spoto Press	3 × 5	72.5%	02:30
Skull Crusher	3 × 10	RPE 7.5	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	75%	03:30
Good Morning	3 × 6	RPE 7.5	02:00
Box Squat	4 × 3	70%	02:00
Ab Wheel Rollout	3 × 10	RPE 7.5	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Push Press	4 × 5	RPE 7.5	02:00
Close-Grip Bench Press	4 × 6	72.5%	02:30
Weighted Pull-Up	4 × 6	RPE 7.5	02:00
Face Pull	3 × 15	RPE 7.5	01:00

Week 6

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	80%	03:00
Paused Back Squat	3 × 4	72.5%	02:30
Romanian Deadlift	3 × 8	RPE 8	02:00
Pallof Press · Repetitions per side	3 × 12	RPE 7.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	80%	03:00
Pendlay Row	4 × 6	RPE 8	02:00
Spoto Press	3 × 5	75%	02:30
Skull Crusher	3 × 10	RPE 8	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	77.5%	03:30
Good Morning	3 × 6	RPE 8	02:00
Box Squat	4 × 3	72.5%	02:00
Ab Wheel Rollout	3 × 10	RPE 8	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Push Press	4 × 5	RPE 8	02:00
Close-Grip Bench Press	4 × 6	75%	02:30
Weighted Pull-Up	4 × 6	RPE 8	02:00
Face Pull	3 × 15	RPE 8	01:00

Week 7

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	6 × 4	82.5%	03:00
Paused Back Squat	4 × 3	75%	02:30
Romanian Deadlift	4 × 6	RPE 8	02:00
Pallof Press · Repetitions per side	3 × 12	RPE 8	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	6 × 4	82.5%	03:00
Pendlay Row	5 × 5	RPE 8.5	02:00
Spoto Press	4 × 4	77.5%	02:30
Skull Crusher	4 × 8	RPE 8.5	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	5 × 4	80%	03:30
Good Morning	4 × 5	RPE 8	02:00
Box Squat	5 × 3	75%	02:00
Ab Wheel Rollout	3 × 12	RPE 8	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Push Press	5 × 4	RPE 8	02:00
Close-Grip Bench Press	5 × 5	77.5%	02:30
Weighted Pull-Up	5 × 5	RPE 8.5	02:00
Face Pull	4 × 12	RPE 8	01:00

Week 8

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 4	72.5%	03:00
Paused Back Squat	2 × 3	65%	02:30
Romanian Deadlift	2 × 6	RPE 6	02:00
Pallof Press · Repetitions per side	2 × 10	RPE 6	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 4	72.5%	03:00
Pendlay Row	2 × 5	RPE 6	02:00
Spoto Press	2 × 4	67.5%	02:30
Skull Crusher	2 × 8	RPE 6	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 4	70%	03:30
Good Morning	2 × 5	RPE 6	02:00
Box Squat	2 × 3	65%	02:00
Ab Wheel Rollout	2 × 8	RPE 6	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Push Press	2 × 4	RPE 6	02:00
Close-Grip Bench Press	2 × 5	67.5%	02:30
Weighted Pull-Up	2 × 5	RPE 6	02:00
Face Pull	2 × 12	RPE 6	01:00

Week 9

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 2	87.5%	04:00
Paused Back Squat	3 × 2	77.5%	02:30
Romanian Deadlift	3 × 5	RPE 7.5	02:00
Plank · Seconds per hold	3 × 40	RPE 7	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 2	87.5%	03:30
Pendlay Row	3 × 5	RPE 8	02:00
Paused Bench Press	3 × 3	80%	02:30
Skull Crusher	3 × 8	RPE 7.5	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 2	87.5%	04:00
Block Pull	3 × 3	90%	02:30
Front Squat	3 × 3	72.5%	02:30
Hanging Knee Raise	3 × 10	RPE 7	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 3	RPE 8	02:30
Close-Grip Bench Press	3 × 4	80%	02:30
Weighted Pull-Up	4 × 4	RPE 8	02:00
Face Pull	3 × 12	RPE 7	01:00

Week 10

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 2	90%	04:00
Paused Back Squat	2 × 2	80%	02:30
Romanian Deadlift	2 × 5	RPE 7.5	02:00
Plank · Seconds per hold	2 × 40	RPE 6.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 2	90%	03:30
Pendlay Row	3 × 5	RPE 7.5	02:00
Paused Bench Press	3 × 2	82.5%	02:30
Skull Crusher	2 × 8	RPE 7	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 2	90%	04:00
Block Pull	2 × 2	95%	02:30
Front Squat	2 × 3	72.5%	02:30
Hanging Knee Raise	2 × 10	RPE 6.5	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	3 × 3	RPE 8	02:30
Close-Grip Bench Press	3 × 3	82.5%	02:30
Weighted Pull-Up	3 × 4	RPE 8	02:00
Face Pull	2 × 12	RPE 7	01:00

Week 11

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 1	92.5%	04:00
Paused Back Squat	2 × 1	80%	02:30
Romanian Deadlift	2 × 5	RPE 6.5	02:00
Plank · Seconds per hold	2 × 30	RPE 6	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 1	92.5%	03:30
Pendlay Row	2 × 5	RPE 7	02:00
Paused Bench Press	2 × 2	80%	02:30
Skull Crusher	2 × 8	RPE 6.5	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	2 × 1	92.5%	04:00
Block Pull	2 × 1	95%	02:30
Front Squat	2 × 2	70%	02:30
Hanging Knee Raise	2 × 10	RPE 6	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	2 × 3	RPE 7	02:30
Close-Grip Bench Press	2 × 3	77.5%	02:30
Weighted Pull-Up	2 × 3	RPE 7	02:00
Face Pull	2 × 12	RPE 6	01:00

Week 12

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	1 × 1	100% RPE 10	04:00
Paused Back Squat	1 × 2	65%	02:30
Romanian Deadlift	1 × 5	RPE 5	02:00
Plank · Seconds per hold	1 × 30	RPE 5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	1 × 1	100% RPE 10	03:30
Pendlay Row	1 × 5	RPE 5	02:00
Paused Bench Press	1 × 2	65%	02:30
Skull Crusher	1 × 8	RPE 5	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	1 × 1	100% RPE 10	04:00
Block Pull	1 × 2	75%	02:30
Front Squat	1 × 2	60%	02:30
Hanging Knee Raise	1 × 10	RPE 5	01:00

DAY 4 - FRI - UPPER SECONDARY

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	1 × 3	RPE 5	02:30
Close-Grip Bench Press	1 × 3	65%	02:30
Weighted Pull-Up	1 × 3	RPE 5	02:00
Face Pull	1 × 12	RPE 5	01:00