Original starter · 4 weeks
Four Week Strength and Muscle Upper Lower
4weeks
4days a week
16sessions
226working 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 | 63 | 37 | −41% |
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| Total reps | 574 | 338 | −41% |
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| Reps per set | 9.1 | 9.1 | +0% |
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| Average RPE | 6.9 | 6.0 | −14% |
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Week 1
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | RPE 7 | 03:00 |
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| Barbell Row | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 01:30 |
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| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Curl | 2 × 12 | RPE 7 | 01:00 |
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| Cable Triceps Extension | 2 × 12 | RPE 7 | 01:00 |
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DAY 2 - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 7 | 03:00 |
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| Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Step-Up | 3 × 10 | RPE 7 | 01:30 |
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| Leg Curl | 2 × 12 | RPE 7 | 01:00 |
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| Standing Calf Raise | 2 × 12 | RPE 7 | 01:00 |
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DAY 3 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 7 | 02:00 |
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| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7 | 01:30 |
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| Overhead Press | 3 × 6 | RPE 6.5 | 02:30 |
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| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 7 | 01:00 |
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| Cable Triceps Extension | 2 × 12 | RPE 7 | 01:00 |
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DAY 4 - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | RPE 7 | 03:00 |
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| Front Squat | 3 × 8 | RPE 7 | 02:00 |
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| Dumbbell Split Squat | 3 × 10 | RPE 7 | 01:30 |
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| Leg Curl | 2 × 12 | RPE 7 | 01:00 |
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| Standing Calf Raise | 2 × 12 | RPE 7 | 01:00 |
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| Dead Bug · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
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Week 2
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4 | RPE 7.5 | 03:00 |
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| Barbell Row | 3 × 11 | RPE 7.5 | 01:30 |
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| Dumbbell Shoulder Press | 3 × 11 | RPE 7.5 | 01:30 |
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| Lat Pulldown | 3 × 11 | RPE 7.5 | 01:30 |
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| Dumbbell Curl | 2 × 13 | RPE 7.5 | 01:00 |
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| Cable Triceps Extension | 2 × 13 | RPE 7.5 | 01:00 |
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DAY 2 - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | RPE 7.5 | 03:00 |
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| Romanian Deadlift | 3 × 11 | RPE 7.5 | 01:30 |
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| Dumbbell Step-Up | 3 × 11 | RPE 7.5 | 01:30 |
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| Leg Curl | 2 × 13 | RPE 7.5 | 01:00 |
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| Standing Calf Raise | 2 × 13 | RPE 7.5 | 01:00 |
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DAY 3 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 9 | RPE 7.5 | 02:00 |
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| Chest-Supported Dumbbell Row | 3 × 11 | RPE 7.5 | 01:30 |
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| Overhead Press | 3 × 7 | RPE 7 | 02:30 |
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| Lat Pulldown | 3 × 11 | RPE 7.5 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 13 | RPE 7.5 | 01:00 |
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| Cable Triceps Extension | 2 × 13 | RPE 7.5 | 01:00 |
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DAY 4 - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | RPE 7.5 | 03:00 |
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| Front Squat | 3 × 9 | RPE 7.5 | 02:00 |
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| Dumbbell Split Squat | 3 × 11 | RPE 7.5 | 01:30 |
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| Leg Curl | 2 × 13 | RPE 7.5 | 01:00 |
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| Standing Calf Raise | 2 × 13 | RPE 7.5 | 01:00 |
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| Dead Bug · Repetitions per side | 2 × 9 | RPE 6.5 | 00:45 |
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Week 3
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | RPE 8 | 03:00 |
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| Barbell Row | 3 × 12 | RPE 8 | 01:30 |
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| Dumbbell Shoulder Press | 3 × 12 | RPE 8 | 01:30 |
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| Lat Pulldown | 3 × 12 | RPE 8 | 01:30 |
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| Dumbbell Curl | 2 × 15 | RPE 8 | 01:00 |
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| Cable Triceps Extension | 2 × 15 | RPE 8 | 01:00 |
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DAY 2 - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | RPE 8 | 03:00 |
|---|
| Romanian Deadlift | 3 × 12 | RPE 8 | 01:30 |
|---|
| Dumbbell Step-Up | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Curl | 2 × 15 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 2 × 15 | RPE 8 | 01:00 |
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DAY 3 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 12 | RPE 8 | 01:30 |
|---|
| Overhead Press | 3 × 6 | RPE 7.5 | 02:30 |
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| Lat Pulldown | 3 × 12 | RPE 8 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 15 | RPE 8 | 01:00 |
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| Cable Triceps Extension | 2 × 15 | RPE 8 | 01:00 |
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DAY 4 - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | RPE 8 | 03:00 |
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| Front Squat | 3 × 10 | RPE 8 | 02:00 |
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| Dumbbell Split Squat | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Curl | 2 × 15 | RPE 8 | 01:00 |
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| Standing Calf Raise | 2 × 15 | RPE 8 | 01:00 |
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| Dead Bug · Repetitions per side | 2 × 10 | RPE 7 | 00:45 |
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Week 4
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 5 | RPE 6 | 03:00 |
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| Barbell Row | 2 × 10 | RPE 6 | 01:30 |
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| Dumbbell Shoulder Press | 2 × 10 | RPE 6 | 01:30 |
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| Lat Pulldown | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Curl | 1 × 12 | RPE 6 | 01:00 |
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| Cable Triceps Extension | 1 × 12 | RPE 6 | 01:00 |
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DAY 2 - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 6 | 03:00 |
|---|
| Romanian Deadlift | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Step-Up | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg Curl | 1 × 12 | RPE 6 | 01:00 |
|---|
| Standing Calf Raise | 1 × 12 | RPE 6 | 01:00 |
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DAY 3 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Overhead Press | 2 × 6 | RPE 6 | 02:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 1 × 12 | RPE 6 | 01:00 |
|---|
| Cable Triceps Extension | 1 × 12 | RPE 6 | 01:00 |
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DAY 4 - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 6 | 03:00 |
|---|
| Front Squat | 2 × 8 | RPE 6 | 02:00 |
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| Dumbbell Split Squat | 2 × 10 | RPE 6 | 01:30 |
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| Leg Curl | 1 × 12 | RPE 6 | 01:00 |
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| Standing Calf Raise | 1 × 12 | RPE 6 | 01:00 |
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| Dead Bug · Repetitions per side | 1 × 8 | RPE 5 | 00:45 |
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