Original starter · 6 weeks
4-Day Beginner Upper Lower
Train four days a week and grow your squat, bench, press and deadlift together.
6weeks
4days a week
24sessions
302working 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 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 48 | 29 | −40% |
|---|
| Total reps | 393 | 229 | −42% |
|---|
| Reps per set | 8.2 | 7.9 | −4% |
|---|
| Average RPE | 6.5 | 5.0 | −23% |
|---|
Week 1
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 6 | 03:00 |
|---|
| Barbell Row | 3 × 5 | RPE 6 | 03:00 |
|---|
| Overhead Press | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Lat Pulldown | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Dumbbell Curl | 2 × 12-15 | RPE 7 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 03:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Standing Calf Raise | 2 × 12-15 | RPE 7 | 01:00 |
|---|
| Dead Bug | 2 × 8-10 | RPE 6 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 6 | 03:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Face Pull | 2 × 12-15 | RPE 7 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 10-12 | RPE 7 | 01:30 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 5 | RPE 6 | 03:00 |
|---|
| Goblet Squat | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Barbell Hip Thrust | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Lying Leg Curl | 2 × 12-15 | RPE 7 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 8-10 | RPE 6 | 01:00 |
|---|
Week 2
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Barbell Row | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dumbbell Walking Lunge | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Standing Calf Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Dead Bug | 2 × 8-10 | RPE 6.5 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 8 | RPE 7 | 02:00 |
|---|
| Face Pull | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 5 | RPE 6.5 | 03:00 |
|---|
| Goblet Squat | 3 × 8 | RPE 7 | 02:00 |
|---|
| Barbell Hip Thrust | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Lying Leg Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 8-10 | RPE 6.5 | 01:00 |
|---|
Week 3
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 7 | 03:00 |
|---|
| Barbell Row | 3 × 5 | RPE 7 | 03:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7 | 03:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 7 | 03:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Face Pull | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 7 | 03:00 |
|---|
| Goblet Squat | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Barbell Hip Thrust | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 8-10 | RPE 7 | 01:00 |
|---|
Week 4
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Barbell Row | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Face Pull | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 7.5 | 03:00 |
|---|
| Goblet Squat | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Barbell Hip Thrust | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 8-10 | RPE 7 | 01:00 |
|---|
Week 5
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 8 | 03:00 |
|---|
| Barbell Row | 3 × 5 | RPE 8 | 03:00 |
|---|
| Overhead Press | 3 × 8 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 8 | 03:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7.5 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 8 | 03:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Face Pull | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 8 | 03:00 |
|---|
| Goblet Squat | 3 × 8 | RPE 8 | 02:00 |
|---|
| Barbell Hip Thrust | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 8-10 | RPE 7.5 | 01:00 |
|---|
Week 6
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 5 | RPE 4.5 | 03:00 |
|---|
| Barbell Row | 2 × 5 | RPE 4.5 | 03:00 |
|---|
| Overhead Press | 2 × 8 | RPE 5 | 02:00 |
|---|
| Lat Pulldown | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Dumbbell Curl | 1 × 12-15 | RPE 5.5 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 4.5 | 03:00 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Standing Calf Raise | 1 × 12-15 | RPE 5.5 | 01:00 |
|---|
| Dead Bug | 1 × 8-10 | RPE 4.5 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 2 × 5 | RPE 4.5 | 03:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 5 | 02:00 |
|---|
| Seated Cable Row | 2 × 8 | RPE 5 | 02:00 |
|---|
| Face Pull | 1 × 12-15 | RPE 5.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 5 | RPE 4.5 | 03:00 |
|---|
| Goblet Squat | 2 × 8 | RPE 5 | 02:00 |
|---|
| Barbell Hip Thrust | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Lying Leg Curl | 1 × 12-15 | RPE 5.5 | 01:00 |
|---|
| Hanging Knee Raise | 1 × 8-10 | RPE 4.5 | 01:00 |
|---|