Original starter · 4 weeks
Four Lift Foundation
Give the squat, bench, deadlift and press their own day and learn each one well.
4weeks
4days a week
16sessions
155working 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 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 38 | 23 | −39% |
|---|
| Total reps | 292 | 172 | −41% |
|---|
| Reps per set | 7.7 | 7.5 | −3% |
|---|
| Average RPE | 6.5 | 5.0 | −23% |
|---|
Week 1
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 03:00 |
|---|
| Dumbbell Split Squat | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Dumbbell Romanian Deadlift | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Dead Bug | 2 × 8-10 | RPE 6 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 6 | 03:00 |
|---|
| One-Arm Dumbbell Row | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Cable Triceps Pushdown | 2 × 12-15 | RPE 7 | 01:00 |
|---|
DEADLIFT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 5 | RPE 6 | 03:00 |
|---|
| Goblet Squat | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Back Extension | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Farmer Carry · 30 m | 2 × 1 | RPE 6 | 01:30 |
|---|
PRESS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 6 | 03:00 |
|---|
| Lat Pulldown | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Dumbbell Curl | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 12-15 | RPE 7 | 01:00 |
|---|
Week 2
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7 | 03:00 |
|---|
| Dumbbell Split Squat | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 7 | 03:00 |
|---|
| One-Arm Dumbbell Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 8 | 01:00 |
|---|
DEADLIFT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 7 | 03:00 |
|---|
| Goblet Squat | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Back Extension | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Farmer Carry · 30 m | 3 × 1 | RPE 7 | 01:30 |
|---|
PRESS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 7 | 03:00 |
|---|
| Lat Pulldown | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
Week 3
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 8 | 03:00 |
|---|
| Dumbbell Split Squat | 3 × 8 | RPE 8 | 02:00 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7.5 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 8 | 03:00 |
|---|
| One-Arm Dumbbell Row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
DEADLIFT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 8 | 03:00 |
|---|
| Goblet Squat | 3 × 8 | RPE 8 | 02:00 |
|---|
| Back Extension | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Farmer Carry · 30 m | 3 × 1 | RPE 7.5 | 01:30 |
|---|
PRESS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 8 | 03:00 |
|---|
| Lat Pulldown | 3 × 8 | RPE 8 | 02:00 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
Week 4
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 4.5 | 03:00 |
|---|
| Dumbbell Split Squat | 2 × 8 | RPE 5 | 02:00 |
|---|
| Dumbbell Romanian Deadlift | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Dead Bug | 1 × 8-10 | RPE 4.5 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 5 | RPE 4.5 | 03:00 |
|---|
| One-Arm Dumbbell Row | 2 × 8 | RPE 5 | 02:00 |
|---|
| Incline Dumbbell Press | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 1 × 12-15 | RPE 5.5 | 01:00 |
|---|
DEADLIFT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 5 | RPE 4.5 | 03:00 |
|---|
| Goblet Squat | 2 × 8 | RPE 5 | 02:00 |
|---|
| Back Extension | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Farmer Carry · 30 m | 1 × 1 | RPE 4.5 | 01:30 |
|---|
PRESS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 2 × 5 | RPE 4.5 | 03:00 |
|---|
| Lat Pulldown | 2 × 8 | RPE 5 | 02:00 |
|---|
| Dumbbell Curl | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 1 × 12-15 | RPE 5.5 | 01:00 |
|---|