Original starter · 8 weeks
Upper Lower Muscle Builder
Train each muscle twice a week with rising sets, so you add size steadily and recover in a planned deload.
8weeks
4days a week
32sessions
587working 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 | 58 | 50 | −14% |
|---|
| Total reps | 625 | 531 | −15% |
|---|
| Reps per set | 10.8 | 10.6 | −1% |
|---|
| Average RPE | 7.0 | 7.0 | −0% |
|---|
Week 1
DAY 1 - MON - UPPER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6 | RPE 7 | 02:30 |
|---|
| Barbell Row | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
|---|
| Skull Crusher | 2 × 12 | RPE 7 | 01:00 |
|---|
| Barbell Curl | 2 × 12 | RPE 7 | 01:00 |
|---|
DAY 2 - TUE - LOWER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6 | RPE 7 | 03:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Walking Lunge · Steps per side | 2 × 10 | RPE 7 | 01:30 |
|---|
| Leg Curl | 3 × 10 | RPE 7 | 01:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 3 - THU - UPPER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Seated Cable Row | 3 × 12 | RPE 7 | 01:30 |
|---|
| Cable Fly | 2 × 15 | RPE 7 | 01:00 |
|---|
| Lateral Raise | 3 × 15 | RPE 7 | 01:00 |
|---|
| Face Pull | 2 × 15 | RPE 7 | 01:00 |
|---|
| Triceps Pushdown | 2 × 15 | RPE 7 | 01:00 |
|---|
DAY 4 - FRI - LOWER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 12 | RPE 7 | 02:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 7 | 01:30 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 10 | RPE 7 | 01:30 |
|---|
| Leg Extension | 2 × 15 | RPE 7 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 7 | 01:00 |
|---|
Week 2
DAY 1 - MON - UPPER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Skull Crusher | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Barbell Curl | 3 × 12 | RPE 7.5 | 01:00 |
|---|
DAY 2 - TUE - LOWER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6 | RPE 7.5 | 03:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Walking Lunge · Steps per side | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Leg Curl | 3 × 10 | RPE 7.5 | 01:00 |
|---|
| Standing Calf Raise | 3 × 15 | RPE 7.5 | 01:00 |
|---|
DAY 3 - THU - UPPER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Seated Cable Row | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Cable Fly | 3 × 15 | RPE 7.5 | 01:00 |
|---|
| Lateral Raise | 3 × 15 | RPE 7.5 | 01:00 |
|---|
| Face Pull | 3 × 15 | RPE 7.5 | 01:00 |
|---|
| Triceps Pushdown | 3 × 12 | RPE 7.5 | 01:00 |
|---|
DAY 4 - FRI - LOWER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 12 | RPE 7.5 | 02:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Leg Extension | 3 × 15 | RPE 7.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
Week 3
DAY 1 - MON - UPPER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 8 | 01:30 |
|---|
| Skull Crusher | 3 × 12 | RPE 8 | 01:00 |
|---|
| Barbell Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 2 - TUE - LOWER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 7.5 | 03:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 02:00 |
|---|
| Walking Lunge · Steps per side | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Leg Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - THU - UPPER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Seated Cable Row | 3 × 12 | RPE 8 | 01:30 |
|---|
| Cable Fly | 3 × 15 | RPE 8 | 01:00 |
|---|
| Lateral Raise | 4 × 15 | RPE 8 | 01:00 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 01:00 |
|---|
| Triceps Pushdown | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - LOWER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 12 | RPE 8 | 02:00 |
|---|
| Hip Thrust | 3 × 12 | RPE 8 | 01:30 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 15 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 7.5 | 01:00 |
|---|
Week 4
DAY 1 - MON - UPPER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | RPE 8 | 02:30 |
|---|
| Barbell Row | 4 × 6 | RPE 8 | 02:00 |
|---|
| Dumbbell Shoulder Press | 4 × 8 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 01:30 |
|---|
| Skull Crusher | 3 × 10 | RPE 8.5 | 01:00 |
|---|
| Barbell Curl | 3 × 10 | RPE 8.5 | 01:00 |
|---|
DAY 2 - TUE - LOWER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 8 | 03:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 02:00 |
|---|
| Walking Lunge · Steps per side | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Curl | 4 × 10 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 4 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - THU - UPPER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 8 | 01:30 |
|---|
| Seated Cable Row | 4 × 12 | RPE 8 | 01:30 |
|---|
| Cable Fly | 3 × 12 | RPE 8.5 | 01:00 |
|---|
| Lateral Raise | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 01:00 |
|---|
| Triceps Pushdown | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 4 - FRI - LOWER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 10 | RPE 8 | 02:00 |
|---|
| Hip Thrust | 4 × 10 | RPE 8 | 01:30 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 12 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 15 | RPE 7.5 | 01:00 |
|---|
Week 5
DAY 1 - MON - UPPER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | RPE 8.5 | 02:30 |
|---|
| Barbell Row | 4 × 6 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Shoulder Press | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Skull Crusher | 3 × 10 | RPE 9 | 01:00 |
|---|
| Barbell Curl | 3 × 10 | RPE 9 | 01:00 |
|---|
DAY 2 - TUE - LOWER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 8.5 | 03:00 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8.5 | 02:00 |
|---|
| Walking Lunge · Steps per side | 3 × 12 | RPE 8.5 | 01:30 |
|---|
| Leg Curl | 4 × 10 | RPE 8.5 | 01:00 |
|---|
| Standing Calf Raise | 4 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 3 - THU - UPPER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Cable Fly | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Lateral Raise | 4 × 15 | RPE 8.5 | 01:00 |
|---|
| Face Pull | 3 × 20 | RPE 8.5 | 01:00 |
|---|
| Triceps Pushdown | 3 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 4 - FRI - LOWER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 12 | RPE 8.5 | 02:00 |
|---|
| Hip Thrust | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 12 | RPE 8.5 | 01:30 |
|---|
| Leg Extension | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
Week 6
DAY 1 - MON - UPPER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4 | RPE 8.5 | 02:30 |
|---|
| Barbell Row | 4 × 6 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Shoulder Press | 4 × 8 | RPE 9 | 01:30 |
|---|
| Lat Pulldown | 4 × 10 | RPE 9 | 01:30 |
|---|
| Skull Crusher | 4 × 10 | RPE 9 | 01:00 |
|---|
| Barbell Curl | 4 × 10 | RPE 9 | 01:00 |
|---|
DAY 2 - TUE - LOWER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | RPE 8.5 | 03:00 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8.5 | 02:00 |
|---|
| Walking Lunge · Steps per side | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Leg Curl | 4 × 12 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 5 × 12 | RPE 9 | 01:00 |
|---|
DAY 3 - THU - UPPER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 12 | RPE 9 | 01:30 |
|---|
| Seated Cable Row | 4 × 12 | RPE 9 | 01:30 |
|---|
| Cable Fly | 4 × 15 | RPE 9 | 01:00 |
|---|
| Lateral Raise | 5 × 15 | RPE 9 | 01:00 |
|---|
| Face Pull | 3 × 20 | RPE 9 | 01:00 |
|---|
| Triceps Pushdown | 4 × 12 | RPE 9 | 01:00 |
|---|
DAY 4 - FRI - LOWER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 12 | RPE 9 | 02:00 |
|---|
| Hip Thrust | 4 × 12 | RPE 9 | 01:30 |
|---|
| Bulgarian Split Squat · Repetitions per side | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Leg Extension | 4 × 15 | RPE 9 | 01:00 |
|---|
| Hanging Knee Raise | 4 × 12 | RPE 8 | 01:00 |
|---|
Week 7
DAY 1 - MON - UPPER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | RPE 9 | 02:30 |
|---|
| Barbell Row | 5 × 5 | RPE 9 | 02:00 |
|---|
| Dumbbell Shoulder Press | 4 × 8 | RPE 9 | 01:30 |
|---|
| Lat Pulldown | 4 × 12 | RPE 9 | 01:30 |
|---|
| Skull Crusher | 4 × 10 | RPE 9 | 01:00 |
|---|
| Barbell Curl | 4 × 10 | RPE 9 | 01:00 |
|---|
DAY 2 - TUE - LOWER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | RPE 9 | 03:00 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 9 | 02:00 |
|---|
| Walking Lunge · Steps per side | 4 × 10 | RPE 9 | 01:30 |
|---|
| Leg Curl | 4 × 12 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 5 × 15 | RPE 9 | 01:00 |
|---|
DAY 3 - THU - UPPER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 12 | RPE 9 | 01:30 |
|---|
| Seated Cable Row | 4 × 12 | RPE 9 | 01:30 |
|---|
| Cable Fly | 4 × 15 | RPE 9 | 01:00 |
|---|
| Lateral Raise | 5 × 15 | RPE 9 | 01:00 |
|---|
| Face Pull | 4 × 15 | RPE 9 | 01:00 |
|---|
| Triceps Pushdown | 4 × 12 | RPE 9 | 01:00 |
|---|
DAY 4 - FRI - LOWER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 5 × 10 | RPE 9 | 02:00 |
|---|
| Hip Thrust | 4 × 12 | RPE 9 | 01:30 |
|---|
| Bulgarian Split Squat · Repetitions per side | 4 × 10 | RPE 9 | 01:30 |
|---|
| Leg Extension | 4 × 15 | RPE 9 | 01:00 |
|---|
| Hanging Knee Raise | 4 × 15 | RPE 8.5 | 01:00 |
|---|
Week 8
DAY 1 - MON - UPPER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 4 | RPE 7 | 02:30 |
|---|
| Barbell Row | 3 × 5 | RPE 7 | 02:00 |
|---|
| Dumbbell Shoulder Press | 2 × 8 | RPE 7 | 01:30 |
|---|
| Lat Pulldown | 2 × 12 | RPE 7 | 01:30 |
|---|
| Skull Crusher | 2 × 10 | RPE 7 | 01:00 |
|---|
| Barbell Curl | 2 × 10 | RPE 7 | 01:00 |
|---|
DAY 2 - TUE - LOWER STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 4 | RPE 7 | 03:00 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 7 | 02:00 |
|---|
| Walking Lunge · Steps per side | 2 × 10 | RPE 7 | 01:30 |
|---|
| Leg Curl | 2 × 12 | RPE 7 | 01:00 |
|---|
| Standing Calf Raise | 3 × 15 | RPE 7 | 01:00 |
|---|
DAY 3 - THU - UPPER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 12 | RPE 7 | 01:30 |
|---|
| Seated Cable Row | 2 × 12 | RPE 7 | 01:30 |
|---|
| Cable Fly | 2 × 15 | RPE 7 | 01:00 |
|---|
| Lateral Raise | 3 × 15 | RPE 7 | 01:00 |
|---|
| Face Pull | 2 × 15 | RPE 7 | 01:00 |
|---|
| Triceps Pushdown | 2 × 12 | RPE 7 | 01:00 |
|---|
DAY 4 - FRI - LOWER VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 10 | RPE 7 | 02:00 |
|---|
| Hip Thrust | 2 × 12 | RPE 7 | 01:30 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 10 | RPE 7 | 01:30 |
|---|
| Leg Extension | 2 × 15 | RPE 7 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 15 | RPE 6.5 | 01:00 |
|---|