Original starter · 8 weeks
Heavy Light Medium Strength
Keep making strength gains after beginner progress stalls with a heavy, light and medium week.
8weeks
3days a week
24sessions
295working 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 | 34 | 21 | −38% |
|---|
| Total reps | 230 | 138 | −40% |
|---|
| Reps per set | 6.8 | 6.6 | −3% |
|---|
| Average RPE | 6.8 | 5.3 | −22% |
|---|
Week 1
HEAVY - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7.5 | 03:30 |
|---|
| Bench Press | 3 × 5 | RPE 7.5 | 03:30 |
|---|
| Barbell Row | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Romanian Deadlift | 2 × 10-12 | RPE 7 | 01:30 |
|---|
LIGHT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 5.5 | 02:30 |
|---|
| Overhead Press | 3 × 5 | RPE 7 | 03:00 |
|---|
| Deadlift | 1 × 5 | RPE 7.5 | 04:00 |
|---|
| Chin-Up | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Dead Bug | 2 × 8-10 | RPE 6 | 01:00 |
|---|
MEDIUM - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 7 | 03:00 |
|---|
| Pendlay Row | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Dip | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Hanging Knee Raise | 2 × 8-10 | RPE 6 | 01:00 |
|---|
Week 2
HEAVY - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 8 | 03:30 |
|---|
| Bench Press | 3 × 5 | RPE 8 | 03:30 |
|---|
| Barbell Row | 3 × 8 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
LIGHT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 6 | 02:30 |
|---|
| Overhead Press | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Deadlift | 1 × 5 | RPE 8 | 04:00 |
|---|
| Chin-Up | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dead Bug | 2 × 8-10 | RPE 6.5 | 01:00 |
|---|
MEDIUM - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Pendlay Row | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dip | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Hanging Knee Raise | 2 × 8-10 | RPE 6.5 | 01:00 |
|---|
Week 3
HEAVY - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 8.5 | 03:30 |
|---|
| Bench Press | 4 × 5 | RPE 8.5 | 03:30 |
|---|
| Barbell Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 8 | 01:30 |
|---|
LIGHT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 02:30 |
|---|
| Overhead Press | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Deadlift | 2 × 5 | RPE 8.5 | 04:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7 | 01:00 |
|---|
MEDIUM - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Pendlay Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 8-10 | RPE 7 | 01:00 |
|---|
Week 4
HEAVY - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 9 | 03:30 |
|---|
| Bench Press | 4 × 5 | RPE 9 | 03:30 |
|---|
| Barbell Row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
LIGHT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6.5 | 02:30 |
|---|
| Overhead Press | 3 × 5 | RPE 8 | 03:00 |
|---|
| Deadlift | 2 × 5 | RPE 9 | 04:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7.5 | 01:00 |
|---|
MEDIUM - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 8 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 8 | 03:00 |
|---|
| Pendlay Row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 8-10 | RPE 7.5 | 01:00 |
|---|
Week 5
HEAVY - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 3 | RPE 7.5 | 03:30 |
|---|
| Bench Press | 3 × 3 | RPE 7.5 | 03:30 |
|---|
| Barbell Row | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Romanian Deadlift | 2 × 10-12 | RPE 7 | 01:30 |
|---|
LIGHT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 5.5 | 02:30 |
|---|
| Overhead Press | 3 × 4 | RPE 7 | 03:00 |
|---|
| Deadlift | 1 × 3 | RPE 7.5 | 04:00 |
|---|
| Chin-Up | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Dead Bug | 2 × 8-10 | RPE 6 | 01:00 |
|---|
MEDIUM - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 4 | RPE 7 | 03:00 |
|---|
| Bench Press | 3 × 4 | RPE 7 | 03:00 |
|---|
| Pendlay Row | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Dip | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Hanging Knee Raise | 2 × 8-10 | RPE 6 | 01:00 |
|---|
Week 6
HEAVY - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | RPE 8.5 | 03:30 |
|---|
| Bench Press | 4 × 3 | RPE 8.5 | 03:30 |
|---|
| Barbell Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 8 | 01:30 |
|---|
LIGHT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 02:30 |
|---|
| Overhead Press | 3 × 4 | RPE 7.5 | 03:00 |
|---|
| Deadlift | 2 × 3 | RPE 8.5 | 04:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7 | 01:00 |
|---|
MEDIUM - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 4 | RPE 7.5 | 03:00 |
|---|
| Bench Press | 3 × 4 | RPE 7.5 | 03:00 |
|---|
| Pendlay Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 8-10 | RPE 7 | 01:00 |
|---|
Week 7
HEAVY - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | RPE 9 | 03:30 |
|---|
| Bench Press | 4 × 3 | RPE 9 | 03:30 |
|---|
| Barbell Row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
LIGHT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6.5 | 02:30 |
|---|
| Overhead Press | 3 × 4 | RPE 8 | 03:00 |
|---|
| Deadlift | 2 × 3 | RPE 9 | 04:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7.5 | 01:00 |
|---|
MEDIUM - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 4 | RPE 8 | 03:00 |
|---|
| Bench Press | 3 × 4 | RPE 8 | 03:00 |
|---|
| Pendlay Row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 8-10 | RPE 7.5 | 01:00 |
|---|
Week 8
HEAVY - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 6 | 03:30 |
|---|
| Bench Press | 2 × 5 | RPE 6 | 03:30 |
|---|
| Barbell Row | 2 × 8 | RPE 5 | 02:00 |
|---|
| Romanian Deadlift | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
LIGHT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 1 × 5 | RPE 4 | 02:30 |
|---|
| Overhead Press | 2 × 5 | RPE 5.5 | 03:00 |
|---|
| Deadlift | 1 × 5 | RPE 6 | 04:00 |
|---|
| Chin-Up | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Dead Bug | 1 × 8-10 | RPE 4.5 | 01:00 |
|---|
MEDIUM - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 5.5 | 03:00 |
|---|
| Bench Press | 2 × 5 | RPE 5.5 | 03:00 |
|---|
| Pendlay Row | 2 × 8 | RPE 5 | 02:00 |
|---|
| Dip | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Hanging Knee Raise | 1 × 8-10 | RPE 4.5 | 01:00 |
|---|