Original starter · 8 weeks
Squat and Legs Powerbuilding
Two squat days and one leg volume day a week grow a bigger squat and thicker legs, while upper work holds steady.
8weeks
4days a week
32sessions
577working 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 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 77 | 54 | −30% |
|---|
| Total reps | 757 | 456 | −40% |
|---|
| Reps per set | 9.8 | 8.4 | −14% |
|---|
| Average RPE | 7.0 | 6.0 | −14% |
|---|
Week 1
DAY 1 - MON - Heavy Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 6 | 72.5% | 3:30 |
|---|
| Pin Squat | 3 × 5 | RPE 7 | 2:30 |
|---|
| Leg Extension | 3 × 15 | RPE 7 | 1:00 |
|---|
| Seated Leg Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 7 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 8 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6 | 72.5% | 3:00 |
|---|
| Pendlay Row | 4 × 8 | RPE 7 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 1:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 7 | 1:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Posterior Chain
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | 70% | 4:00 |
|---|
| Front Squat | 4 × 8 | RPE 7 | 2:30 |
|---|
| Good Morning | 3 × 10 | RPE 7 | 2:00 |
|---|
| Hip Thrust | 3 × 12 | RPE 7 | 1:30 |
|---|
| Weighted Pull-Up | 3 × 8 | RPE 7 | 2:00 |
|---|
DAY 5 - SAT - Leg Volume and Upper Pump
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| High-Bar Squat | 4 × 10 | RPE 7 | 2:30 |
|---|
| Hack Squat | 3 × 12 | RPE 7 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7 | 1:30 |
|---|
| Lying Leg Curl | 3 × 15 | RPE 7 | 1:00 |
|---|
| Incline Dumbbell Press | 3 × 12 | RPE 7 | 1:30 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 12 | RPE 7 | 1:30 |
|---|
Week 2
DAY 1 - MON - Heavy Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | 75% | 3:30 |
|---|
| Pin Squat | 3 × 5 | RPE 7.5 | 2:30 |
|---|
| Leg Extension | 4 × 12 | RPE 7.5 | 1:00 |
|---|
| Seated Leg Curl | 4 × 12 | RPE 7.5 | 1:00 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 7.5 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6 | 75% | 3:00 |
|---|
| Pendlay Row | 4 × 8 | RPE 7.5 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Posterior Chain
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | 72.5% | 4:00 |
|---|
| Front Squat | 4 × 6 | RPE 7.5 | 2:30 |
|---|
| Good Morning | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Weighted Pull-Up | 3 × 6 | RPE 7.5 | 2:00 |
|---|
DAY 5 - SAT - Leg Volume and Upper Pump
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| High-Bar Squat | 4 × 9 | RPE 7.5 | 2:30 |
|---|
| Hack Squat | 3 × 12 | RPE 7.5 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 12 | RPE 7.5 | 1:30 |
|---|
Week 3
DAY 1 - MON - Heavy Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | 77.5% | 3:30 |
|---|
| Pin Squat | 3 × 4 | RPE 8 | 2:30 |
|---|
| Leg Extension | 4 × 12 | RPE 8 | 1:00 |
|---|
| Seated Leg Curl | 4 × 10 | RPE 8 | 1:00 |
|---|
| Standing Calf Raise | 4 × 10 | RPE 8 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | 77.5% | 3:00 |
|---|
| Pendlay Row | 4 × 6 | RPE 8 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8 | RPE 8 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 10 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Posterior Chain
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | 75% | 4:00 |
|---|
| Front Squat | 4 × 6 | RPE 8 | 2:30 |
|---|
| Good Morning | 3 × 8 | RPE 8 | 2:00 |
|---|
| Hip Thrust | 4 × 10 | RPE 8 | 1:30 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 8 | 2:00 |
|---|
DAY 5 - SAT - Leg Volume and Upper Pump
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| High-Bar Squat | 5 × 8 | RPE 8 | 2:30 |
|---|
| Hack Squat | 4 × 10 | RPE 8 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 12 | RPE 8 | 1:30 |
|---|
| Lying Leg Curl | 4 × 12 | RPE 8 | 1:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 1:30 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 10 | RPE 8 | 1:30 |
|---|
Week 4
DAY 1 - MON - Heavy Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 62.5% | 3:30 |
|---|
| Pin Squat | 2 × 4 | RPE 6 | 2:30 |
|---|
| Leg Extension | 2 × 12 | RPE 6 | 1:00 |
|---|
| Seated Leg Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 8 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | 62.5% | 3:00 |
|---|
| Pendlay Row | 2 × 8 | RPE 6 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10 | RPE 6 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 6 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 6 | 1:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 6 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Posterior Chain
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 4 | 62.5% | 4:00 |
|---|
| Front Squat | 2 × 6 | RPE 6 | 2:30 |
|---|
| Good Morning | 2 × 8 | RPE 6 | 2:00 |
|---|
| Hip Thrust | 2 × 10 | RPE 6 | 1:30 |
|---|
| Weighted Pull-Up | 2 × 6 | RPE 6 | 2:00 |
|---|
DAY 5 - SAT - Leg Volume and Upper Pump
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| High-Bar Squat | 2 × 8 | RPE 6 | 2:30 |
|---|
| Hack Squat | 2 × 10 | RPE 6 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 6 | 1:30 |
|---|
| Lying Leg Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 6 | 1:30 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 12 | RPE 6 | 1:30 |
|---|
Week 5
DAY 1 - MON - Heavy Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | 80% | 3:30 |
|---|
| Pin Squat | 3 × 4 | RPE 7.5 | 2:30 |
|---|
| Leg Extension | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 7.5 | 1:00 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 7.5 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | 77.5% | 3:00 |
|---|
| Pendlay Row | 4 × 6 | RPE 7.5 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8 | RPE 7.5 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Posterior Chain
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | 80% | 4:00 |
|---|
| Front Squat | 3 × 5 | RPE 7.5 | 2:30 |
|---|
| Good Morning | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Weighted Pull-Up | 3 × 6 | RPE 7.5 | 2:00 |
|---|
DAY 5 - SAT - Leg Volume and Upper Pump
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| High-Bar Squat | 4 × 8 | RPE 7.5 | 2:30 |
|---|
| Hack Squat | 3 × 10 | RPE 7.5 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 10 | RPE 7.5 | 1:30 |
|---|
Week 6
DAY 1 - MON - Heavy Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | 85% | 3:30 |
|---|
| Pin Squat | 3 × 3 | RPE 8 | 2:30 |
|---|
| Leg Extension | 3 × 12 | RPE 8 | 1:00 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
| Standing Calf Raise | 4 × 10 | RPE 8 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4 | 80% | 3:00 |
|---|
| Pendlay Row | 4 × 6 | RPE 8 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8 | RPE 8 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 10 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Posterior Chain
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | 82.5% | 4:00 |
|---|
| Front Squat | 3 × 5 | RPE 8 | 2:30 |
|---|
| Good Morning | 3 × 6 | RPE 8 | 2:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 8 | 1:30 |
|---|
| Weighted Pull-Up | 3 × 5 | RPE 8 | 2:00 |
|---|
DAY 5 - SAT - Leg Volume and Upper Pump
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| High-Bar Squat | 4 × 8 | RPE 8 | 2:30 |
|---|
| Hack Squat | 3 × 10 | RPE 8 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 8 | 1:30 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 8 | 1:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 1:30 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 10 | RPE 8 | 1:30 |
|---|
Week 7
DAY 1 - MON - Heavy Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 2 | 90% | 3:30 |
|---|
| Pin Squat | 3 × 3 | RPE 8.5 | 2:30 |
|---|
| Leg Extension | 4 × 10 | RPE 8.5 | 1:00 |
|---|
| Seated Leg Curl | 4 × 10 | RPE 8.5 | 1:00 |
|---|
| Standing Calf Raise | 4 × 10 | RPE 8.5 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 4 | 82.5% | 3:00 |
|---|
| Pendlay Row | 4 × 5 | RPE 8.5 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8 | RPE 8.5 | 1:30 |
|---|
| Lat Pulldown | 3 × 8 | RPE 8.5 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 10 | RPE 8.5 | 1:00 |
|---|
| Hammer Curl | 3 × 10 | RPE 8.5 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Posterior Chain
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 2 | 85% | 4:00 |
|---|
| Front Squat | 3 × 4 | RPE 8.5 | 2:30 |
|---|
| Good Morning | 3 × 6 | RPE 8.5 | 2:00 |
|---|
| Hip Thrust | 4 × 8 | RPE 8.5 | 1:30 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8.5 | 2:00 |
|---|
DAY 5 - SAT - Leg Volume and Upper Pump
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| High-Bar Squat | 4 × 6 | RPE 8.5 | 2:30 |
|---|
| Hack Squat | 3 × 8 | RPE 8.5 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 12 | RPE 8.5 | 1:30 |
|---|
| Lying Leg Curl | 4 × 10 | RPE 8.5 | 1:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 8.5 | 1:30 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 10 | RPE 8.5 | 1:30 |
|---|
Week 8
DAY 1 - MON - Heavy Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 3 | 65% | 3:30 |
|---|
| Pin Squat | 2 × 3 | RPE 6 | 2:30 |
|---|
| Leg Extension | 2 × 12 | RPE 6 | 1:00 |
|---|
| Seated Leg Curl | 2 × 10 | RPE 6 | 1:00 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 8 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 4 | 65% | 3:00 |
|---|
| Pendlay Row | 2 × 6 | RPE 6 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8 | RPE 6 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 6 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 6 | 1:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 6 | 1:00 |
|---|
DAY 4 - THU - Deadlift and Posterior Chain
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 3 | 65% | 4:00 |
|---|
| Front Squat | 2 × 5 | RPE 6 | 2:30 |
|---|
| Good Morning | 2 × 8 | RPE 6 | 2:00 |
|---|
| Hip Thrust | 2 × 10 | RPE 6 | 1:30 |
|---|
| Weighted Pull-Up | 2 × 5 | RPE 6 | 2:00 |
|---|
DAY 5 - SAT - Leg Volume and Upper Pump
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| High-Bar Squat | 2 × 8 | RPE 6 | 2:30 |
|---|
| Hack Squat | 2 × 10 | RPE 6 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 6 | 1:30 |
|---|
| Lying Leg Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 6 | 1:30 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 10 | RPE 6 | 1:30 |
|---|