Original starter · 8 weeks
Upper Lower Powerbuilding
A heavy upper and lower day for strength plus a volume upper and lower day for muscle, in two three-week waves.
8weeks
4days a week
32sessions
621working 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 | 80 | 63 | −21% |
|---|
| Total reps | 829 | 584 | −30% |
|---|
| Reps per set | 10.4 | 9.3 | −11% |
|---|
| Average RPE | 7.0 | 6.0 | −14% |
|---|
Week 1
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6 | 75% | 3:00 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 7 | 2:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7 | 2:00 |
|---|
| Pendlay Row | 3 × 8 | RPE 7 | 1:45 |
|---|
| Skull Crusher | 3 × 12 | RPE 7 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | 75% | 3:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 7 | 1:30 |
|---|
| Seated Leg Curl | 3 × 12 | RPE 7 | 1:15 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 7 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 10 | RPE 7 | 2:00 |
|---|
| Seated Cable Row | 4 × 12 | RPE 7 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 12 | RPE 7 | 1:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7 | 1:30 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 7 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 15 | RPE 7 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 5 - FRI - Lower Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | 75% | 3:30 |
|---|
| Hack Squat | 3 × 10 | RPE 7 | 2:00 |
|---|
| Leg Extension | 3 × 15 | RPE 7 | 1:00 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
| Hip Thrust | 3 × 12 | RPE 7 | 1:30 |
|---|
| Cable Crunch | 3 × 15 | RPE 7 | 1:00 |
|---|
Week 2
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | 77.5% | 3:00 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 7.5 | 2:00 |
|---|
| Overhead Press | 3 × 6 | RPE 7.5 | 2:00 |
|---|
| Pendlay Row | 3 × 8 | RPE 7.5 | 1:45 |
|---|
| Skull Crusher | 3 × 10 | RPE 7.5 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | 77.5% | 3:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 7.5 | 1:30 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 7.5 | 1:15 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 7.5 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 9 | RPE 7.5 | 2:00 |
|---|
| Seated Cable Row | 4 × 12 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Lateral Raise | 4 × 15 | RPE 7.5 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 5 - FRI - Lower Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 4 | 77.5% | 3:30 |
|---|
| Hack Squat | 3 × 10 | RPE 7.5 | 2:00 |
|---|
| Leg Extension | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Cable Crunch | 3 × 15 | RPE 7.5 | 1:00 |
|---|
Week 3
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4 | 80% | 3:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8 | 2:00 |
|---|
| Overhead Press | 3 × 6 | RPE 8 | 2:00 |
|---|
| Pendlay Row | 4 × 6 | RPE 8 | 1:45 |
|---|
| Skull Crusher | 3 × 10 | RPE 8 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 8 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | 80% | 3:30 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 8 | 1:30 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 8 | 1:15 |
|---|
| Standing Calf Raise | 4 × 10 | RPE 8 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 8 | RPE 8 | 2:00 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 8 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8 | 1:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 8 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Lower Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | 82.5% | 3:30 |
|---|
| Hack Squat | 4 × 8 | RPE 8 | 2:00 |
|---|
| Leg Extension | 3 × 12 | RPE 8 | 1:00 |
|---|
| Lying Leg Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 8 | 1:30 |
|---|
| Cable Crunch | 3 × 12 | RPE 8 | 1:00 |
|---|
Week 4
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | 65% | 3:00 |
|---|
| Weighted Pull-Up | 2 × 6 | RPE 6 | 2:00 |
|---|
| Overhead Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Pendlay Row | 2 × 8 | RPE 6 | 1:45 |
|---|
| Skull Crusher | 3 × 10 | RPE 6 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 6 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 65% | 3:30 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 6 | 1:30 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 6 | 1:15 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 2 × 8 | RPE 6 | 2:00 |
|---|
| Seated Cable Row | 2 × 12 | RPE 6 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 6 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 6 | 1:30 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 6 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 6 | 1:00 |
|---|
DAY 5 - FRI - Lower Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 4 | 65% | 3:30 |
|---|
| Hack Squat | 2 × 10 | RPE 6 | 2:00 |
|---|
| Leg Extension | 3 × 12 | RPE 6 | 1:00 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 6 | 1:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 6 | 1:30 |
|---|
| Cable Crunch | 3 × 12 | RPE 6 | 1:00 |
|---|
Week 5
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4 | 80% | 3:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 7.5 | 2:00 |
|---|
| Overhead Press | 3 × 6 | RPE 7.5 | 2:00 |
|---|
| Pendlay Row | 3 × 6 | RPE 7.5 | 1:45 |
|---|
| Skull Crusher | 3 × 10 | RPE 7.5 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 8 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | 80% | 3:30 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 7.5 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 7.5 | 1:30 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 7.5 | 1:15 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 9 | RPE 7.5 | 2:00 |
|---|
| Seated Cable Row | 4 × 12 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 7.5 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 5 - FRI - Lower Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | 80% | 3:30 |
|---|
| Hack Squat | 3 × 10 | RPE 7.5 | 2:00 |
|---|
| Leg Extension | 3 × 15 | RPE 7.5 | 1:00 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Cable Crunch | 3 × 15 | RPE 7.5 | 1:00 |
|---|
Week 6
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | 82.5% | 3:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8 | 2:00 |
|---|
| Overhead Press | 3 × 5 | RPE 8 | 2:00 |
|---|
| Pendlay Row | 4 × 6 | RPE 8 | 1:45 |
|---|
| Skull Crusher | 3 × 8 | RPE 8 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 8 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | 82.5% | 3:30 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 8 | 1:30 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 8 | 1:15 |
|---|
| Standing Calf Raise | 4 × 10 | RPE 8 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 8 | RPE 8 | 2:00 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 8 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8 | 1:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 8 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Lower Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | 85% | 3:30 |
|---|
| Hack Squat | 4 × 8 | RPE 8 | 2:00 |
|---|
| Leg Extension | 3 × 12 | RPE 8 | 1:00 |
|---|
| Lying Leg Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
| Hip Thrust | 3 × 8 | RPE 8 | 1:30 |
|---|
| Cable Crunch | 3 × 12 | RPE 8 | 1:00 |
|---|
Week 7
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 2 | 87.5% | 3:00 |
|---|
| Weighted Pull-Up | 4 × 4 | RPE 8.5 | 2:00 |
|---|
| Overhead Press | 3 × 5 | RPE 8.5 | 2:00 |
|---|
| Pendlay Row | 4 × 5 | RPE 8.5 | 1:45 |
|---|
| Skull Crusher | 3 × 8 | RPE 8.5 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 8 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 2 | 87.5% | 3:30 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8.5 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| Seated Leg Curl | 3 × 8 | RPE 8.5 | 1:15 |
|---|
| Standing Calf Raise | 4 × 10 | RPE 8.5 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 15 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 8 | RPE 8.5 | 2:00 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8.5 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8.5 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 10 | RPE 8.5 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 10 | RPE 8.5 | 1:00 |
|---|
DAY 5 - FRI - Lower Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 2 | 87.5% | 3:30 |
|---|
| Hack Squat | 4 × 8 | RPE 8.5 | 2:00 |
|---|
| Leg Extension | 3 × 12 | RPE 8.5 | 1:00 |
|---|
| Lying Leg Curl | 3 × 10 | RPE 8.5 | 1:00 |
|---|
| Hip Thrust | 3 × 8 | RPE 8.5 | 1:30 |
|---|
| Cable Crunch | 3 × 12 | RPE 8.5 | 1:00 |
|---|
Week 8
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 3 | 65% | 3:00 |
|---|
| Weighted Pull-Up | 2 × 5 | RPE 6 | 2:00 |
|---|
| Overhead Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Pendlay Row | 2 × 6 | RPE 6 | 1:45 |
|---|
| Skull Crusher | 3 × 10 | RPE 6 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 6 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 3 | 65% | 3:30 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 6 | 2:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 6 | 1:30 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 6 | 1:15 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 1:00 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 2 × 8 | RPE 6 | 2:00 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 6 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 6 | 1:30 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 6 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 6 | 1:00 |
|---|
DAY 5 - FRI - Lower Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 3 | 65% | 3:30 |
|---|
| Hack Squat | 2 × 8 | RPE 6 | 2:00 |
|---|
| Leg Extension | 3 × 12 | RPE 6 | 1:00 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 6 | 1:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 6 | 1:30 |
|---|
| Cable Crunch | 3 × 12 | RPE 6 | 1:00 |
|---|