Original starter · 12 weeks

Twelve-Week Powerbuilding

Twelve weeks that build muscle first, turn it into strength next and finish with a test of your squat, bench and deadlift.

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12weeks

5days a week

60sessions

881working 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	78	24	−69%
Total reps	846	158	−81%
Reps per set	10.8	6.6	−39%
Average RPE	7.3	5.7	−22%

Week 1

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 8	67.5%	03:00
Romanian Deadlift	3 × 10	RPE 7	02:00
Leg Press	3 × 12	RPE 7.5	02:00
Leg Curl	3 × 12	RPE 7.5	01:00
Standing Calf Raise	3 × 15	RPE 7.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 8	67.5%	02:30
Barbell Row	4 × 10	RPE 7	02:00
Incline Dumbbell Press	3 × 12	RPE 7.5	01:30
Lateral Raise	3 × 15	RPE 7.5	01:00
Triceps Pushdown	3 × 12	RPE 7.5	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 8	65%	03:00
Front Squat	3 × 10	60%	02:30
Lat Pulldown	4 × 12	RPE 7.5	01:30
Back Extension	3 × 15	RPE 7	01:15
Hanging Leg Raise	3 × 10	RPE 7	01:00

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 8	RPE 7	02:00
Weighted Pull-Up	4 × 8	RPE 7	02:00
Close-Grip Bench Press	3 × 10	65%	02:00
Face Pull	3 × 15	RPE 7.5	01:00
Barbell Curl	3 × 12	RPE 7.5	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 7.5	01:30
Hip Thrust	3 × 10	RPE 7.5	01:30
Dip	3 × 10	RPE 7.5	01:30
Hammer Curl	3 × 12	RPE 7.5	01:00

Week 2

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 8	70%	03:00
Romanian Deadlift	3 × 10	RPE 7.5	02:00
Leg Press	3 × 15	RPE 8	02:00
Leg Curl	3 × 12	RPE 8	01:00
Standing Calf Raise	4 × 15	RPE 8	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 8	70%	02:30
Barbell Row	4 × 10	RPE 7.5	02:00
Incline Dumbbell Press	3 × 12	RPE 8	01:30
Lateral Raise	4 × 15	RPE 8	01:00
Triceps Pushdown	3 × 15	RPE 8	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 8	67.5%	03:00
Front Squat	3 × 10	62.5%	02:30
Lat Pulldown	4 × 12	RPE 8	01:30
Back Extension	3 × 15	RPE 7.5	01:15
Hanging Leg Raise	3 × 12	RPE 7.5	01:00

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 8	RPE 7.5	02:00
Weighted Pull-Up	4 × 8	RPE 7.5	02:00
Close-Grip Bench Press	3 × 10	67.5%	02:00
Face Pull	3 × 15	RPE 8	01:00
Barbell Curl	3 × 12	RPE 8	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 8	01:30
Hip Thrust	3 × 12	RPE 8	01:30
Dip	3 × 12	RPE 8	01:30
Hammer Curl	3 × 12	RPE 8	01:00

Week 3

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 8	72.5%	03:00
Romanian Deadlift	4 × 10	RPE 8	02:00
Leg Press	4 × 12	RPE 8	02:00
Leg Curl	4 × 12	RPE 8.5	01:00
Standing Calf Raise	4 × 15	RPE 8.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 8	72.5%	02:30
Barbell Row	4 × 10	RPE 8	02:00
Incline Dumbbell Press	4 × 12	RPE 8	01:30
Lateral Raise	4 × 15	RPE 8.5	01:00
Triceps Pushdown	4 × 12	RPE 8.5	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 8	70%	03:00
Front Squat	4 × 10	65%	02:30
Lat Pulldown	4 × 12	RPE 8.5	01:30
Back Extension	4 × 15	RPE 8	01:15
Hanging Leg Raise	3 × 12	RPE 8	01:00

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 10	RPE 8	02:00
Weighted Pull-Up	4 × 8	RPE 8	02:00
Close-Grip Bench Press	4 × 10	70%	02:00
Face Pull	4 × 15	RPE 8	01:00
Barbell Curl	4 × 12	RPE 8.5	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Bulgarian Split Squat · Repetitions per side	3 × 12	RPE 8	01:30
Hip Thrust	4 × 10	RPE 8	01:30
Dip	4 × 10	RPE 8	01:30
Hammer Curl	4 × 12	RPE 8.5	01:00

Week 4

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 8	75%	03:00
Romanian Deadlift	4 × 10	RPE 8.5	02:00
Leg Press	4 × 15	RPE 8.5	02:00
Leg Curl	4 × 12	RPE 9	01:00
Standing Calf Raise	5 × 15	RPE 9	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 8	75%	02:30
Barbell Row	5 × 10	RPE 8.5	02:00
Incline Dumbbell Press	4 × 12	RPE 8.5	01:30
Lateral Raise	5 × 15	RPE 9	01:00
Triceps Pushdown	4 × 15	RPE 9	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 8	72.5%	03:00
Front Squat	4 × 10	67.5%	02:30
Lat Pulldown	5 × 12	RPE 8.5	01:30
Back Extension	4 × 15	RPE 8.5	01:15
Hanging Leg Raise	4 × 12	RPE 8	01:00

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	5 × 8	RPE 8.5	02:00
Weighted Pull-Up	5 × 8	RPE 8.5	02:00
Close-Grip Bench Press	4 × 10	72.5%	02:00
Face Pull	4 × 15	RPE 8.5	01:00
Barbell Curl	4 × 12	RPE 9	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Bulgarian Split Squat · Repetitions per side	4 × 10	RPE 8.5	01:30
Hip Thrust	4 × 12	RPE 8.5	01:30
Dip	4 × 12	RPE 8.5	01:30
Hammer Curl	4 × 12	RPE 9	01:00

Week 5

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 8	65%	03:00
Romanian Deadlift	2 × 10	RPE 6.5	02:00
Leg Press	2 × 15	RPE 6.5	02:00
Leg Curl	2 × 12	RPE 7	01:00
Standing Calf Raise	3 × 15	RPE 7	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 8	65%	02:30
Barbell Row	3 × 10	RPE 6.5	02:00
Incline Dumbbell Press	2 × 12	RPE 6.5	01:30
Lateral Raise	3 × 15	RPE 7	01:00
Triceps Pushdown	2 × 15	RPE 7	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	2 × 8	62.5%	03:00
Front Squat	2 × 10	57.5%	02:30
Lat Pulldown	3 × 12	RPE 6.5	01:30
Back Extension	2 × 15	RPE 6.5	01:15
Hanging Leg Raise	2 × 12	RPE 6	01:00

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	3 × 8	RPE 6.5	02:00
Weighted Pull-Up	3 × 8	RPE 6.5	02:00
Close-Grip Bench Press	2 × 10	62.5%	02:00
Face Pull	2 × 15	RPE 6.5	01:00
Barbell Curl	2 × 12	RPE 7	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Bulgarian Split Squat · Repetitions per side	2 × 10	RPE 6.5	01:30
Hip Thrust	2 × 12	RPE 6.5	01:30
Dip	2 × 12	RPE 6.5	01:30
Hammer Curl	2 × 12	RPE 7	01:00

Week 6

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	77.5%	03:30
Romanian Deadlift	3 × 8	RPE 7.5	02:00
Leg Press	3 × 10	RPE 8	02:00
Leg Curl	3 × 10	RPE 8	01:00
Standing Calf Raise	4 × 12	RPE 8	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	77.5%	03:00
Pendlay Row	4 × 6	RPE 8	02:00
Incline Dumbbell Press	3 × 8	RPE 8	01:30
Lateral Raise	3 × 12	RPE 8	01:00
Skull Crusher	3 × 10	RPE 8	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	75%	03:30
Front Squat	3 × 6	70%	02:30
Weighted Pull-Up	4 × 5	RPE 8	02:00
Back Extension	3 × 12	RPE 7.5	01:15
Hanging Leg Raise	3 × 12	RPE 7.5	01:00

DAY 4 - FRI - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 5	RPE 8	02:30
Close-Grip Bench Press	4 × 6	72.5%	02:30
Barbell Row	4 × 8	RPE 8	02:00
Face Pull	3 × 15	RPE 8	01:00
Barbell Curl	3 × 10	RPE 8	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Paused Back Squat	3 × 4	70%	02:30
Hip Thrust	3 × 8	RPE 8	01:30
Dip	3 × 8	RPE 8	01:30
Hammer Curl	3 × 10	RPE 8	01:00

Week 7

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	80%	03:30
Romanian Deadlift	3 × 8	RPE 8	02:00
Leg Press	3 × 10	RPE 8	02:00
Leg Curl	3 × 10	RPE 8.5	01:00
Standing Calf Raise	4 × 12	RPE 8.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	80%	03:00
Pendlay Row	4 × 6	RPE 8	02:00
Incline Dumbbell Press	3 × 8	RPE 8	01:30
Lateral Raise	3 × 12	RPE 8.5	01:00
Skull Crusher	3 × 10	RPE 8	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 4	80%	03:30
Front Squat	3 × 6	72.5%	02:30
Weighted Pull-Up	4 × 5	RPE 8.5	02:00
Back Extension	3 × 12	RPE 8	01:15
Hanging Leg Raise	3 × 12	RPE 8	01:00

DAY 4 - FRI - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 5	RPE 8	02:30
Close-Grip Bench Press	4 × 6	75%	02:30
Barbell Row	4 × 8	RPE 8	02:00
Face Pull	3 × 15	RPE 8	01:00
Barbell Curl	3 × 10	RPE 8.5	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Paused Back Squat	3 × 4	72.5%	02:30
Hip Thrust	3 × 8	RPE 8	01:30
Dip	3 × 8	RPE 8.5	01:30
Hammer Curl	3 × 10	RPE 8.5	01:00

Week 8

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 4	82.5%	03:30
Romanian Deadlift	3 × 6	RPE 8	02:00
Leg Press	3 × 8	RPE 8.5	02:00
Leg Curl	3 × 10	RPE 8.5	01:00
Standing Calf Raise	4 × 12	RPE 8.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 4	82.5%	03:00
Pendlay Row	4 × 5	RPE 8.5	02:00
Incline Dumbbell Press	3 × 8	RPE 8.5	01:30
Lateral Raise	4 × 12	RPE 8.5	01:00
Skull Crusher	3 × 8	RPE 8.5	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 3	82.5%	03:30
Front Squat	3 × 5	75%	02:30
Weighted Pull-Up	4 × 4	RPE 8.5	02:00
Back Extension	3 × 10	RPE 8.5	01:15
Hanging Leg Raise	3 × 15	RPE 8	01:00

DAY 4 - FRI - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 4	RPE 8.5	02:30
Close-Grip Bench Press	4 × 5	77.5%	02:30
Barbell Row	4 × 6	RPE 8.5	02:00
Face Pull	3 × 12	RPE 8.5	01:00
Barbell Curl	3 × 8	RPE 8.5	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Paused Back Squat	3 × 3	75%	02:30
Hip Thrust	3 × 6	RPE 8.5	01:30
Dip	3 × 6	RPE 8.5	01:30
Hammer Curl	3 × 8	RPE 8.5	01:00

Week 9

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 3	85%	03:30
Romanian Deadlift	3 × 6	RPE 8.5	02:00
Leg Press	3 × 8	RPE 8.5	02:00
Leg Curl	3 × 8	RPE 8.5	01:00
Standing Calf Raise	4 × 10	RPE 9	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 3	85%	03:00
Pendlay Row	4 × 5	RPE 8.5	02:00
Incline Dumbbell Press	3 × 6	RPE 8.5	01:30
Lateral Raise	4 × 12	RPE 9	01:00
Skull Crusher	3 × 8	RPE 9	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 3	85%	03:30
Front Squat	3 × 4	77.5%	02:30
Weighted Pull-Up	4 × 4	RPE 9	02:00
Back Extension	3 × 10	RPE 8.5	01:15
Hanging Leg Raise	3 × 15	RPE 8.5	01:00

DAY 4 - FRI - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 3	RPE 8.5	02:30
Close-Grip Bench Press	4 × 4	80%	02:30
Barbell Row	4 × 6	RPE 8.5	02:00
Face Pull	3 × 12	RPE 8.5	01:00
Barbell Curl	3 × 8	RPE 9	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Paused Back Squat	3 × 3	77.5%	02:30
Hip Thrust	3 × 6	RPE 9	01:30
Dip	3 × 6	RPE 9	01:30
Hammer Curl	3 × 8	RPE 9	01:00

Week 10

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 2	90%	03:30
Romanian Deadlift	2 × 6	RPE 7.5	02:00
Leg Press	2 × 8	RPE 7.5	02:00
Leg Curl	2 × 10	RPE 7.5	01:00
Standing Calf Raise	3 × 12	RPE 7.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 2	90%	03:00
Pendlay Row	3 × 5	RPE 7.5	02:00
Incline Dumbbell Press	2 × 8	RPE 7.5	01:30
Lateral Raise	2 × 12	RPE 7.5	01:00
Skull Crusher	2 × 8	RPE 7.5	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 2	90%	03:30
Front Squat	2 × 3	75%	02:30
Weighted Pull-Up	3 × 3	RPE 8	02:00
Back Extension	2 × 10	RPE 7	01:15
Hanging Leg Raise	2 × 12	RPE 7	01:00

DAY 4 - FRI - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	3 × 3	RPE 8	02:30
Close-Grip Bench Press	3 × 3	80%	02:30
Barbell Row	3 × 6	RPE 7.5	02:00
Face Pull	2 × 15	RPE 7	01:00
Barbell Curl	2 × 10	RPE 7.5	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Paused Back Squat	2 × 2	75%	02:30
Hip Thrust	2 × 6	RPE 7.5	01:30
Dip	2 × 6	RPE 7.5	01:30
Hammer Curl	2 × 10	RPE 7.5	01:00

Week 11

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 1	92.5%	03:30
Romanian Deadlift	2 × 5	RPE 6.5	02:00
Leg Press	2 × 8	RPE 6.5	02:00
Leg Curl	2 × 10	RPE 6.5	01:00
Standing Calf Raise	2 × 12	RPE 6.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 1	92.5%	03:00
Pendlay Row	2 × 5	RPE 6.5	02:00
Incline Dumbbell Press	2 × 8	RPE 6.5	01:30
Lateral Raise	2 × 12	RPE 6.5	01:00
Skull Crusher	2 × 8	RPE 6.5	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	2 × 1	92.5%	03:30
Front Squat	2 × 3	70%	02:30
Weighted Pull-Up	2 × 3	RPE 7	02:00
Back Extension	2 × 10	RPE 6	01:15
Hanging Leg Raise	2 × 10	RPE 6	01:00

DAY 4 - FRI - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	2 × 3	RPE 7	02:30
Close-Grip Bench Press	2 × 3	75%	02:30
Barbell Row	2 × 6	RPE 6.5	02:00
Face Pull	2 × 15	RPE 6	01:00
Barbell Curl	2 × 10	RPE 6.5	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Paused Back Squat	2 × 2	70%	02:30
Hip Thrust	2 × 6	RPE 6.5	01:30
Dip	2 × 6	RPE 6.5	01:30
Hammer Curl	2 × 10	RPE 6.5	01:00

Week 12

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	1 × 1	100% RPE 10	03:30
Romanian Deadlift	1 × 5	RPE 5	02:00
Leg Press	1 × 8	RPE 5	02:00
Leg Curl	1 × 10	RPE 5	01:00
Standing Calf Raise	1 × 12	RPE 5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	1 × 1	100% RPE 10	03:00
Pendlay Row	1 × 5	RPE 5	02:00
Incline Dumbbell Press	1 × 8	RPE 5	01:30
Lateral Raise	1 × 12	RPE 5	01:00
Skull Crusher	1 × 8	RPE 5	01:00

DAY 3 - WED - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	1 × 1	100% RPE 10	03:30
Front Squat	1 × 3	65%	02:30
Weighted Pull-Up	1 × 3	RPE 5	02:00
Back Extension	1 × 10	RPE 5	01:15
Hanging Leg Raise	1 × 10	RPE 5	01:00

DAY 4 - FRI - UPPER STRENGTH

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	1 × 3	RPE 5	02:30
Close-Grip Bench Press	1 × 3	65%	02:30
Barbell Row	1 × 6	RPE 5	02:00
Face Pull	1 × 15	RPE 5	01:00
Barbell Curl	1 × 10	RPE 5	01:00

DAY 5 - SAT - LEGS AND ARMS

Exercise	Sets × reps	Effort / load	Rest
Paused Back Squat	1 × 2	60%	02:30
Hip Thrust	1 × 6	RPE 5	01:30
Dip	1 × 6	RPE 5	01:30
Hammer Curl	1 × 10	RPE 5	01:00