Original starter · 6 weeks
RPE Strength and Size
Hit one heavy top set by feel, add backoff volume, then finish with bodybuilding work that adjusts to how you recover.
6weeks
4days a week
24sessions
394working 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 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 63 | 49 | −22% |
|---|
| Total reps | 685 | 477 | −30% |
|---|
| Reps per set | 10.9 | 9.7 | −10% |
|---|
| Average RPE | 7.1 | 6.0 | −15% |
|---|
Week 1
DAY 1 - MON - Squat and Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 5 | RPE 7.5 | 3:30 |
|---|
| Back Squat · Backoff | 3 × 6 | RPE 7 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 10 | RPE 7 | 1:30 |
|---|
| Leg Extension | 3 × 15 | RPE 7 | 1:00 |
|---|
| Seated Leg Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
| Cable Crunch | 3 × 15 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Bench and Chest
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 5 | RPE 7.5 | 3:00 |
|---|
| Bench Press · Backoff | 3 × 6 | RPE 7 | 2:30 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7 | 1:45 |
|---|
| Cable Fly | 3 × 15 | RPE 7 | 1:00 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 7 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 15 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 5 | RPE 7.5 | 4:00 |
|---|
| Deadlift · Backoff | 2 × 5 | RPE 7 | 3:00 |
|---|
| Pull-Up | 3 × 8 | RPE 7 | 1:45 |
|---|
| Chest-Supported Dumbbell Row | 3 × 12 | RPE 7 | 1:30 |
|---|
| Face Pull | 3 × 15 | RPE 7 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 5 - FRI - Press and Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press · Top set | 1 × 6 | RPE 7.5 | 2:30 |
|---|
| Overhead Press · Backoff | 3 × 8 | RPE 7 | 2:00 |
|---|
| Hack Squat | 3 × 12 | RPE 7 | 2:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 2:00 |
|---|
| Dip | 3 × 10 | RPE 7 | 1:30 |
|---|
| Hammer Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
Week 2
DAY 1 - MON - Squat and Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 5 | RPE 8 | 3:30 |
|---|
| Back Squat · Backoff | 3 × 6 | RPE 7.5 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| Leg Extension | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Seated Leg Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Cable Crunch | 3 × 15 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Bench and Chest
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 5 | RPE 8 | 3:00 |
|---|
| Bench Press · Backoff | 4 × 6 | RPE 7.5 | 2:30 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 1:45 |
|---|
| Cable Fly | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Dumbbell Lateral Raise | 4 × 15 | RPE 7.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 4 | RPE 8 | 4:00 |
|---|
| Deadlift · Backoff | 3 × 4 | RPE 7.5 | 3:00 |
|---|
| Pull-Up | 4 × 8 | RPE 7.5 | 1:45 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Face Pull | 3 × 15 | RPE 7.5 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 5 - FRI - Press and Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press · Top set | 1 × 6 | RPE 8 | 2:30 |
|---|
| Overhead Press · Backoff | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Hack Squat | 3 × 10 | RPE 7.5 | 2:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7.5 | 2:00 |
|---|
| Dip | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Hammer Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
Week 3
DAY 1 - MON - Squat and Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 4 | RPE 8 | 3:30 |
|---|
| Back Squat · Backoff | 4 × 5 | RPE 7.5 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 12 | RPE 8 | 1:30 |
|---|
| Leg Extension | 4 × 12 | RPE 8 | 1:00 |
|---|
| Seated Leg Curl | 4 × 10 | RPE 8 | 1:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Bench and Chest
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 4 | RPE 8 | 3:00 |
|---|
| Bench Press · Backoff | 4 × 5 | RPE 7.5 | 2:30 |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 8 | 1:45 |
|---|
| Cable Fly | 3 × 12 | RPE 8 | 1:00 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 12 | RPE 8 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 4 | RPE 8 | 4:00 |
|---|
| Deadlift · Backoff | 3 × 4 | RPE 7.5 | 3:00 |
|---|
| Pull-Up | 4 × 8 | RPE 8 | 1:45 |
|---|
| Chest-Supported Dumbbell Row | 4 × 10 | RPE 8 | 1:30 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 1:00 |
|---|
| Incline Dumbbell Curl | 4 × 10 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Press and Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press · Top set | 1 × 5 | RPE 8 | 2:30 |
|---|
| Overhead Press · Backoff | 3 × 6 | RPE 7.5 | 2:00 |
|---|
| Hack Squat | 4 × 10 | RPE 8 | 2:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 2:00 |
|---|
| Dip | 3 × 12 | RPE 8 | 1:30 |
|---|
| Hammer Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
Week 4
DAY 1 - MON - Squat and Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 4 | RPE 8.5 | 3:30 |
|---|
| Back Squat · Backoff | 4 × 5 | RPE 8 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| Leg Extension | 4 × 12 | RPE 8.5 | 1:00 |
|---|
| Seated Leg Curl | 4 × 10 | RPE 8.5 | 1:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Bench and Chest
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 4 | RPE 8.5 | 3:00 |
|---|
| Bench Press · Backoff | 4 × 5 | RPE 8 | 2:30 |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Cable Fly | 3 × 12 | RPE 8.5 | 1:00 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 10 | RPE 8.5 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 3 | RPE 8.5 | 4:00 |
|---|
| Deadlift · Backoff | 3 × 3 | RPE 8 | 3:00 |
|---|
| Pull-Up | 4 × 6 | RPE 8.5 | 1:45 |
|---|
| Chest-Supported Dumbbell Row | 4 × 10 | RPE 8.5 | 1:30 |
|---|
| Face Pull | 3 × 12 | RPE 8.5 | 1:00 |
|---|
| Incline Dumbbell Curl | 4 × 10 | RPE 8.5 | 1:00 |
|---|
DAY 5 - FRI - Press and Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press · Top set | 1 × 5 | RPE 8.5 | 2:30 |
|---|
| Overhead Press · Backoff | 3 × 6 | RPE 8 | 2:00 |
|---|
| Hack Squat | 4 × 8 | RPE 8.5 | 2:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8.5 | 2:00 |
|---|
| Dip | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| Hammer Curl | 3 × 10 | RPE 8.5 | 1:00 |
|---|
Week 5
DAY 1 - MON - Squat and Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 3 | RPE 9 | 3:30 |
|---|
| Back Squat · Backoff | 3 × 4 | RPE 8 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 10 | RPE 9 | 1:30 |
|---|
| Leg Extension | 3 × 10 | RPE 9 | 1:00 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 9 | 1:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 9 | 1:00 |
|---|
DAY 2 - TUE - Bench and Chest
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 3 | RPE 9 | 3:00 |
|---|
| Bench Press · Backoff | 3 × 4 | RPE 8 | 2:30 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 9 | 1:45 |
|---|
| Cable Fly | 3 × 12 | RPE 9 | 1:00 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 9 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 10 | RPE 9 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 3 | RPE 9 | 4:00 |
|---|
| Deadlift · Backoff | 2 × 3 | RPE 8 | 3:00 |
|---|
| Pull-Up | 3 × 6 | RPE 9 | 1:45 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 9 | 1:30 |
|---|
| Face Pull | 3 × 12 | RPE 9 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 10 | RPE 9 | 1:00 |
|---|
DAY 5 - FRI - Press and Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press · Top set | 1 × 4 | RPE 9 | 2:30 |
|---|
| Overhead Press · Backoff | 3 × 5 | RPE 8 | 2:00 |
|---|
| Hack Squat | 3 × 8 | RPE 9 | 2:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 9 | 2:00 |
|---|
| Dip | 3 × 10 | RPE 9 | 1:30 |
|---|
| Hammer Curl | 3 × 10 | RPE 9 | 1:00 |
|---|
Week 6
DAY 1 - MON - Squat and Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 5 | RPE 6 | 3:30 |
|---|
| Back Squat · Backoff | 2 × 5 | RPE 6 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 10 | RPE 6 | 1:30 |
|---|
| Leg Extension | 2 × 12 | RPE 6 | 1:00 |
|---|
| Seated Leg Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 6 | 1:00 |
|---|
DAY 2 - TUE - Bench and Chest
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 5 | RPE 6 | 3:00 |
|---|
| Bench Press · Backoff | 2 × 5 | RPE 6 | 2:30 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 1:45 |
|---|
| Cable Fly | 3 × 12 | RPE 6 | 1:00 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 4 | RPE 6 | 4:00 |
|---|
| Deadlift · Backoff | 1 × 4 | RPE 6 | 3:00 |
|---|
| Pull-Up | 2 × 6 | RPE 6 | 1:45 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 1:30 |
|---|
| Face Pull | 3 × 15 | RPE 6 | 1:00 |
|---|
| Incline Dumbbell Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 5 - FRI - Press and Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press · Top set | 1 × 6 | RPE 6 | 2:30 |
|---|
| Overhead Press · Backoff | 2 × 6 | RPE 6 | 2:00 |
|---|
| Hack Squat | 2 × 10 | RPE 6 | 2:00 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 2:00 |
|---|
| Dip | 3 × 8 | RPE 6 | 1:30 |
|---|
| Hammer Curl | 3 × 12 | RPE 6 | 1:00 |
|---|