Original starter · 12 weeks
Get Stronger in Twelve Weeks
Add a little weight every session on the big barbell lifts and finish twelve weeks with clearly stronger numbers.
12weeks
3days a week
36sessions
463working 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 | 34 | 22 | −35% |
|---|
| Total reps | 315 | 182 | −42% |
|---|
| Reps per set | 9.3 | 8.3 | −11% |
|---|
| Average RPE | 6.3 | 7.2 | +13% |
|---|
Week 1
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 6 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 30 | RPE 6 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 5 | RPE 6.5 | 03:00 |
|---|
| Overhead Press | 3 × 5 | RPE 6 | 02:30 |
|---|
| Chin-Up | 3 × 5 | RPE 7 | 01:30 |
|---|
| Goblet Squat | 2 × 10 | RPE 6.5 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 2 × 8 | RPE 6 | 02:30 |
|---|
| Bench Press · Lighter volume day | 3 × 8 | RPE 6 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
|---|
Week 2
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 6.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 30 | RPE 6.5 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 5 | RPE 7 | 03:00 |
|---|
| Overhead Press | 3 × 5 | RPE 6.5 | 02:30 |
|---|
| Chin-Up | 3 × 6 | RPE 7 | 01:30 |
|---|
| Goblet Squat | 2 × 10 | RPE 6.5 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 2 × 8 | RPE 6 | 02:30 |
|---|
| Bench Press · Lighter volume day | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
|---|
Week 3
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 7 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 35 | RPE 6.5 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 7 | 03:00 |
|---|
| Overhead Press | 3 × 5 | RPE 7 | 02:30 |
|---|
| Chin-Up | 3 × 6 | RPE 7.5 | 01:30 |
|---|
| Goblet Squat | 3 × 10 | RPE 7 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 3 × 8 | RPE 6.5 | 02:30 |
|---|
| Bench Press · Lighter volume day | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 8 | RPE 6 | 00:45 |
|---|
Week 4
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 7.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 40 | RPE 7 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 7.5 | 03:00 |
|---|
| Overhead Press | 3 × 5 | RPE 7.5 | 02:30 |
|---|
| Chin-Up | 3 × 7 | RPE 7.5 | 01:30 |
|---|
| Goblet Squat | 3 × 10 | RPE 7 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 3 × 8 | RPE 6.5 | 02:30 |
|---|
| Bench Press · Lighter volume day | 4 × 8 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 10 | RPE 6.5 | 00:45 |
|---|
Week 5
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 8 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 8 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 45 | RPE 7 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 8 | 03:00 |
|---|
| Overhead Press | 3 × 5 | RPE 8 | 02:30 |
|---|
| Chin-Up | 3 × 8 | RPE 8 | 01:30 |
|---|
| Goblet Squat | 3 × 12 | RPE 7 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 3 × 8 | RPE 7 | 02:30 |
|---|
| Bench Press · Lighter volume day | 4 × 8 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 12 | RPE 8 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 10 | RPE 6.5 | 00:45 |
|---|
Week 6
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 6 | 03:00 |
|---|
| Bench Press | 2 × 5 | RPE 6 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Plank · Seconds per hold | 2 × 45 | RPE 5 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 6 | 03:00 |
|---|
| Overhead Press | 2 × 5 | RPE 6 | 02:30 |
|---|
| Chin-Up | 2 × 8 | RPE 6 | 01:30 |
|---|
| Goblet Squat | 2 × 12 | RPE 5 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 2 × 8 | RPE 5 | 02:30 |
|---|
| Bench Press · Lighter volume day | 2 × 8 | RPE 5 | 02:00 |
|---|
| Romanian Deadlift | 2 × 10 | RPE 5.5 | 02:00 |
|---|
| Lat Pulldown | 2 × 12 | RPE 6 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 2 × 10 | RPE 5 | 00:45 |
|---|
Week 7
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | RPE 7 | 03:00 |
|---|
| Bench Press | 4 × 4 | RPE 7 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 40 | RPE 7 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | RPE 7.5 | 03:00 |
|---|
| Overhead Press | 4 × 4 | RPE 7 | 02:30 |
|---|
| Chin-Up | 4 × 5 | RPE 7.5 | 01:30 |
|---|
| Goblet Squat | 3 × 10 | RPE 7 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 3 × 6 | RPE 6.5 | 02:30 |
|---|
| Bench Press · Lighter volume day | 4 × 6 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 10 | RPE 6.5 | 00:45 |
|---|
Week 8
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | RPE 7.5 | 03:00 |
|---|
| Bench Press | 4 × 4 | RPE 7.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 45 | RPE 7 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | RPE 8 | 03:00 |
|---|
| Overhead Press | 4 × 4 | RPE 7.5 | 02:30 |
|---|
| Chin-Up | 4 × 6 | RPE 8 | 01:30 |
|---|
| Goblet Squat | 3 × 10 | RPE 7.5 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 3 × 6 | RPE 7 | 02:30 |
|---|
| Bench Press · Lighter volume day | 4 × 6 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 10 | RPE 7 | 00:45 |
|---|
Week 9
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | RPE 8 | 03:00 |
|---|
| Bench Press | 4 × 3 | RPE 8 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 50 | RPE 7.5 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | RPE 8.5 | 03:00 |
|---|
| Overhead Press | 4 × 3 | RPE 8 | 02:30 |
|---|
| Chin-Up | 4 × 6 | RPE 8 | 01:30 |
|---|
| Goblet Squat | 3 × 12 | RPE 7.5 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 3 × 6 | RPE 7 | 02:30 |
|---|
| Bench Press · Lighter volume day | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 12 | RPE 7 | 00:45 |
|---|
Week 10
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | RPE 8.5 | 03:00 |
|---|
| Bench Press | 4 × 3 | RPE 8.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 55 | RPE 7.5 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 2 | RPE 8.5 | 03:00 |
|---|
| Overhead Press | 4 × 3 | RPE 8.5 | 02:30 |
|---|
| Chin-Up | 4 × 7 | RPE 8.5 | 01:30 |
|---|
| Goblet Squat | 3 × 12 | RPE 8 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 3 × 5 | RPE 7.5 | 02:30 |
|---|
| Bench Press · Lighter volume day | 4 × 5 | RPE 7.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 12 | RPE 7 | 00:45 |
|---|
Week 11
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | RPE 8.5 | 03:00 |
|---|
| Bench Press | 5 × 3 | RPE 8.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 60 | RPE 8 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 2 | RPE 9 | 03:00 |
|---|
| Overhead Press | 5 × 3 | RPE 8.5 | 02:30 |
|---|
| Chin-Up | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Goblet Squat | 3 × 12 | RPE 8 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 3 × 5 | RPE 7.5 | 02:30 |
|---|
| Bench Press · Lighter volume day | 4 × 5 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8.5 | 02:00 |
|---|
| Lat Pulldown | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 12 | RPE 7.5 | 00:45 |
|---|
Week 12
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 1 × 3 | RPE 9 | 03:00 |
|---|
| Bench Press | 1 × 3 | RPE 9 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8 | RPE 7 | 01:30 |
|---|
| Plank · Seconds per hold | 2 × 30 | RPE 6 | 01:00 |
|---|
DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 3 | RPE 9 | 03:00 |
|---|
| Overhead Press | 1 × 3 | RPE 9 | 02:30 |
|---|
| Chin-Up | 2 × 5 | RPE 7 | 01:30 |
|---|
| Goblet Squat | 2 × 8 | RPE 6 | 01:30 |
|---|
DAY 3 - FRI - SQUAT AND VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume day | 2 × 5 | RPE 6 | 02:30 |
|---|
| Bench Press · Lighter volume day | 2 × 5 | RPE 6 | 02:00 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 6.5 | 02:00 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6.5 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
|---|