Original starter · 12 weeks
12-Week Powerbuilding Cycle
Twelve weeks that move from muscle-building volume to heavy strength work and finish with a test of your three lifts.
12weeks
5days a week
60sessions
848working 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 | 85 | 39 | −54% |
|---|
| Total reps | 936 | 326 | −65% |
|---|
| Reps per set | 11.0 | 8.4 | −24% |
|---|
| Average RPE | 7.0 | 6.1 | −13% |
|---|
Week 1
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | 67.5% | 3:30 |
|---|
| Front Squat | 3 × 8 | RPE 7 | 2:30 |
|---|
| Leg Extension | 3 × 15 | RPE 7 | 1:00 |
|---|
| Seated Leg Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
| Standing Calf Raise | 3 × 15 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8 | 67.5% | 3:00 |
|---|
| Incline Dumbbell Press | 4 × 12 | 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 × 12 | RPE 7 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 6 | 70% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 8 | RPE 7 | 2:00 |
|---|
| Barbell Row | 4 × 10 | RPE 7 | 1:45 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 7 | 1:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 7 | 2:30 |
|---|
| Overhead Press | 3 × 10 | RPE 7 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 12 | RPE 7 | 1:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
| Skull Crusher | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 3 × 6 | RPE 7 | 2:30 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 2:00 |
|---|
| Leg Press | 3 × 15 | RPE 7 | 2:00 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7 | 1:00 |
|---|
Week 2
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | 70% | 3:30 |
|---|
| Front Squat | 3 × 8 | RPE 7.5 | 2:30 |
|---|
| Leg Extension | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Seated Leg Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8 | 70% | 3:00 |
|---|
| Incline Dumbbell Press | 4 × 12 | RPE 7.5 | 1:45 |
|---|
| Cable Fly | 3 × 15 | 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 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 6 | 72.5% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 8 | RPE 7.5 | 2:00 |
|---|
| Barbell Row | 4 × 10 | RPE 7.5 | 1:45 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 7.5 | 1:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 7.5 | 2:30 |
|---|
| Overhead Press | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 12 | RPE 7.5 | 1:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 7.5 | 1:00 |
|---|
| Skull Crusher | 3 × 10 | RPE 7.5 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 3 × 6 | RPE 7.5 | 2:30 |
|---|
| Romanian Deadlift | 4 × 10 | RPE 7.5 | 2:00 |
|---|
| Leg Press | 3 × 12 | RPE 7.5 | 2:00 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 7 | 1:00 |
|---|
Week 3
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 6 | 72.5% | 3:30 |
|---|
| Front Squat | 3 × 6 | 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 × 12 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 6 | 72.5% | 3:00 |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 8 | 1:45 |
|---|
| Cable Fly | 4 × 12 | RPE 8 | 1:00 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 10 | RPE 8 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | 75% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 8 | 2:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 1:45 |
|---|
| Rear Delt Fly | 4 × 12 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 4 × 10 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 6 | RPE 8 | 2:30 |
|---|
| Overhead Press | 4 × 8 | RPE 8 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 10 | RPE 8 | 1:30 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 1:30 |
|---|
| EZ-Bar Curl | 4 × 10 | RPE 8 | 1:00 |
|---|
| Skull Crusher | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 4 × 5 | RPE 8 | 2:30 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 2:00 |
|---|
| Leg Press | 4 × 12 | RPE 8 | 2:00 |
|---|
| Lying Leg Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 15 | RPE 7 | 1:00 |
|---|
Week 4
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6 | 60% | 3:30 |
|---|
| Front Squat | 2 × 6 | 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 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6 | 60% | 3:00 |
|---|
| Incline Dumbbell Press | 2 × 12 | RPE 6 | 1:45 |
|---|
| Cable Fly | 2 × 15 | RPE 6 | 1:00 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | 60% | 4:00 |
|---|
| Weighted Pull-Up | 2 × 6 | RPE 6 | 2:00 |
|---|
| Barbell Row | 2 × 8 | RPE 6 | 1:45 |
|---|
| Rear Delt Fly | 2 × 15 | RPE 6 | 1:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 2 × 6 | RPE 6 | 2:30 |
|---|
| Overhead Press | 2 × 8 | RPE 6 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 12 | RPE 6 | 1:30 |
|---|
| Lat Pulldown | 2 × 12 | RPE 6 | 1:30 |
|---|
| EZ-Bar Curl | 2 × 10 | RPE 6 | 1:00 |
|---|
| Skull Crusher | 2 × 10 | RPE 6 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 2 × 5 | RPE 6 | 2:30 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 2:00 |
|---|
| Leg Press | 2 × 12 | RPE 6 | 2:00 |
|---|
| Lying Leg Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7 | 1:00 |
|---|
Week 5
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | 77.5% | 3:30 |
|---|
| Front Squat | 3 × 6 | 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 | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 5 | 77.5% | 3:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 1:45 |
|---|
| Cable Fly | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 7.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 10 | RPE 7.5 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | 80% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 7.5 | 2:00 |
|---|
| Barbell Row | 4 × 8 | RPE 7.5 | 1:45 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 7.5 | 1:00 |
|---|
| Hammer Curl | 3 × 10 | RPE 7.5 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 6 | RPE 7.5 | 2:30 |
|---|
| Overhead Press | 4 × 6 | RPE 7.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 7.5 | 1:00 |
|---|
| Skull Crusher | 3 × 10 | RPE 7.5 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 3 × 4 | RPE 7.5 | 2:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Leg Press | 3 × 10 | RPE 7.5 | 2:00 |
|---|
| Lying Leg Curl | 3 × 10 | RPE 7.5 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 7 | 1:00 |
|---|
Week 6
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | 80% | 3:30 |
|---|
| Front Squat | 3 × 5 | RPE 8 | 2:30 |
|---|
| Leg Extension | 3 × 12 | RPE 8 | 1:00 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 5 | 80% | 3:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 1:45 |
|---|
| Cable Fly | 3 × 12 | RPE 8 | 1:00 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 8 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | 82.5% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8 | 2:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 1:45 |
|---|
| Rear Delt Fly | 3 × 12 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 5 | RPE 8 | 2:30 |
|---|
| Overhead Press | 4 × 6 | RPE 8 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 8 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 8 | RPE 8 | 1:00 |
|---|
| Skull Crusher | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 3 × 4 | RPE 8 | 2:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 2:00 |
|---|
| Leg Press | 3 × 10 | RPE 8 | 2:00 |
|---|
| Lying Leg Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 7 | 1:00 |
|---|
Week 7
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | 82.5% | 3:30 |
|---|
| Front Squat | 3 × 5 | RPE 8.5 | 2:30 |
|---|
| Leg Extension | 3 × 10 | RPE 8.5 | 1:00 |
|---|
| Seated Leg Curl | 3 × 8 | RPE 8.5 | 1:00 |
|---|
| Standing Calf Raise | 3 × 10 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4 | 82.5% | 3:00 |
|---|
| Incline Dumbbell Press | 3 × 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 | 3 × 8 | RPE 8.5 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | 85% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8.5 | 2:00 |
|---|
| Barbell Row | 3 × 6 | RPE 8.5 | 1:45 |
|---|
| Rear Delt Fly | 3 × 12 | RPE 8.5 | 1:00 |
|---|
| Hammer Curl | 3 × 8 | RPE 8.5 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 3 × 5 | RPE 8.5 | 2:30 |
|---|
| Overhead Press | 3 × 5 | RPE 8.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 8.5 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 8 | RPE 8.5 | 1:00 |
|---|
| Skull Crusher | 3 × 8 | RPE 8.5 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 3 × 3 | RPE 8.5 | 2:30 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8.5 | 2:00 |
|---|
| Leg Press | 3 × 10 | RPE 8.5 | 2:00 |
|---|
| Lying Leg Curl | 3 × 8 | RPE 8.5 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 15 | RPE 7 | 1:00 |
|---|
Week 8
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 65% | 3:30 |
|---|
| Front Squat | 2 × 5 | 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 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | 65% | 3:00 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 1:45 |
|---|
| Cable Fly | 2 × 12 | RPE 6 | 1:00 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
|---|
| Cable Triceps Pushdown | 2 × 10 | RPE 6 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 4 | 65% | 4:00 |
|---|
| Weighted Pull-Up | 2 × 5 | RPE 6 | 2:00 |
|---|
| Barbell Row | 2 × 8 | RPE 6 | 1:45 |
|---|
| Rear Delt Fly | 2 × 15 | RPE 6 | 1:00 |
|---|
| Hammer Curl | 2 × 10 | RPE 6 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 2 × 5 | RPE 6 | 2:30 |
|---|
| Overhead Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 1:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 1:30 |
|---|
| EZ-Bar Curl | 2 × 10 | RPE 6 | 1:00 |
|---|
| Skull Crusher | 2 × 10 | RPE 6 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 2 × 4 | RPE 6 | 2:30 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 2:00 |
|---|
| Leg Press | 2 × 10 | RPE 6 | 2:00 |
|---|
| Lying Leg Curl | 2 × 10 | RPE 6 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7 | 1:00 |
|---|
Week 9
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | 85% | 3:30 |
|---|
| Front Squat | 2 × 4 | RPE 7.5 | 2:30 |
|---|
| Leg Extension | 2 × 10 | RPE 7.5 | 1:00 |
|---|
| Seated Leg Curl | 2 × 8 | RPE 7.5 | 1:00 |
|---|
| Standing Calf Raise | 3 × 10 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | 85% | 3:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 7.5 | 1:45 |
|---|
| Cable Fly | 2 × 12 | RPE 7.5 | 1:00 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 2 × 8 | RPE 7.5 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 2 | 87.5% | 4:00 |
|---|
| Weighted Pull-Up | 3 × 5 | RPE 7.5 | 2:00 |
|---|
| Barbell Row | 3 × 6 | RPE 7.5 | 1:45 |
|---|
| Rear Delt Fly | 2 × 12 | RPE 7.5 | 1:00 |
|---|
| Hammer Curl | 2 × 8 | RPE 7.5 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 3 × 4 | RPE 7.5 | 2:30 |
|---|
| Overhead Press | 3 × 5 | RPE 7.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 7.5 | 1:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 7.5 | 1:30 |
|---|
| EZ-Bar Curl | 2 × 8 | RPE 7.5 | 1:00 |
|---|
| Skull Crusher | 2 × 8 | RPE 7.5 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 2 × 3 | RPE 7.5 | 2:30 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 7.5 | 2:00 |
|---|
| Leg Press | 2 × 10 | RPE 7.5 | 2:00 |
|---|
| Lying Leg Curl | 2 × 8 | RPE 7.5 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 7 | 1:00 |
|---|
Week 10
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 2 | 90% | 3:30 |
|---|
| Front Squat | 2 × 4 | RPE 8 | 2:30 |
|---|
| Leg Extension | 2 × 10 | RPE 8 | 1:00 |
|---|
| Seated Leg Curl | 2 × 8 | RPE 8 | 1:00 |
|---|
| Standing Calf Raise | 2 × 10 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 2 | 90% | 3:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 8 | 1:45 |
|---|
| Cable Fly | 2 × 12 | RPE 8 | 1:00 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 8 | 1:00 |
|---|
| Cable Triceps Pushdown | 2 × 8 | RPE 8 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 2 | 90% | 4:00 |
|---|
| Weighted Pull-Up | 3 × 4 | RPE 8 | 2:00 |
|---|
| Barbell Row | 3 × 6 | RPE 8 | 1:45 |
|---|
| Rear Delt Fly | 2 × 12 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 2 × 8 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 2 × 4 | RPE 8 | 2:30 |
|---|
| Overhead Press | 2 × 5 | RPE 8 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8 | RPE 8 | 1:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 8 | 1:30 |
|---|
| EZ-Bar Curl | 2 × 8 | RPE 8 | 1:00 |
|---|
| Skull Crusher | 2 × 8 | RPE 8 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 2 × 3 | RPE 8 | 2:30 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 8 | 2:00 |
|---|
| Leg Press | 2 × 10 | RPE 8 | 2:00 |
|---|
| Lying Leg Curl | 2 × 8 | RPE 8 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 7 | 1:00 |
|---|
Week 11
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 1 | 95% | 3:30 |
|---|
| Leg Extension | 2 × 10 | RPE 8 | 1:00 |
|---|
| Seated Leg Curl | 2 × 8 | RPE 8 | 1:00 |
|---|
| Standing Calf Raise | 2 × 10 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 1 | 95% | 3:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 8 | 1:45 |
|---|
| Cable Fly | 2 × 12 | RPE 8 | 1:00 |
|---|
| Dumbbell Lateral Raise | 2 × 12 | RPE 8 | 1:00 |
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| Cable Triceps Pushdown | 2 × 8 | RPE 8 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 1 | 95% | 4:00 |
|---|
| Weighted Pull-Up | 2 × 4 | RPE 8 | 2:00 |
|---|
| Barbell Row | 2 × 6 | RPE 8 | 1:45 |
|---|
| Rear Delt Fly | 2 × 12 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 2 × 8 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 2 × 5 | RPE 8 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8 | RPE 8 | 1:30 |
|---|
| Lat Pulldown | 2 × 8 | RPE 8 | 1:30 |
|---|
| EZ-Bar Curl | 2 × 8 | RPE 8 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 2 × 2 | RPE 8 | 2:30 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 8 | 2:00 |
|---|
| Lying Leg Curl | 2 × 8 | RPE 8 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7 | 1:00 |
|---|
Week 12
DAY 1 - MON - Squat
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 3 | 65% | 3:30 |
|---|
| 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 |
|---|
DAY 2 - TUE - Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 3 | 65% | 3:00 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 1:45 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
|---|
| Cable Triceps Pushdown | 2 × 10 | RPE 6 | 1:00 |
|---|
DAY 3 - WED - Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 3 | 65% | 4:00 |
|---|
| Weighted Pull-Up | 2 × 5 | RPE 6 | 2:00 |
|---|
| Barbell Row | 2 × 8 | RPE 6 | 1:45 |
|---|
| Hammer Curl | 2 × 10 | RPE 6 | 1:00 |
|---|
DAY 5 - FRI - Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 1:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 1:30 |
|---|
| EZ-Bar Curl | 2 × 10 | RPE 6 | 1:00 |
|---|
DAY 6 - SAT - Lower Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Back Squat | 2 × 3 | RPE 6 | 2:30 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 2:00 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7 | 1:00 |
|---|