Workout Plan for Strength

16 weeks·4 days / wk·upper lower

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Weeks: 16
Sessions: 64
Peak week: 72 sets; week 15
Deloads: 3; wk 4, 8, 12
Final week: Test

BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Focus

Volume

Block 1, week 1: 5-rep sets58 hard sets

58 sets

Mon

Oct 5

Upper (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Oct 6

Lower (strength)

52 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Oct 8

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Oct 9

Lower (volume)

52 min

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Block 1, week 2: 4-rep sets58 hard sets

58 sets

4 sessions

Mon

Oct 12

Upper (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Oct 13

Lower (strength)

52 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Oct 15

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Oct 16

Lower (volume)

52 min

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Block 1, week 3: 3-rep sets59 hard sets

59 sets

4 sessions

Mon

Oct 19

Upper (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Barbell row	3 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Oct 20

Lower (strength)

55 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 3	88% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Oct 22

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Pull-up	3 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Oct 23

Lower (volume)

52 min

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Deload: 60% loads, fewer sets34 hard sets

34 sets

4 sessions

Mon

Oct 26

Upper (strength)

39 min

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue

Oct 27

Lower (strength)

36 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Thu

Oct 29

Upper (volume)

39 min

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Fri

Oct 30

Lower (volume)

36 min

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	60% 1RM (≈RPE 6)	3 min
Front squat	1 × 6	RPE 6	2 min
Barbell hip thrust	1 × 8–10	RPE 6	60–90 s
Leg extension	1 × 8–10	RPE 6	60–90 s
Seated leg curl	1 × 8–10	RPE 6	60–90 s
Ab wheel rollout	1 × 8–10	RPE 6	60–90 s

Block 2, week 1: 5-rep sets60 hard sets

60 sets

4 sessions

Mon

Nov 2

Upper (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Nov 3

Lower (strength)

55 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Nov 5

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Nov 6

Lower (volume)

55 min

Exercise	Sets×Reps	Load	Rest
Deadlift	4 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Block 2, week 2: 4-rep sets61 hard sets

61 sets

4 sessions

Mon

Nov 9

Upper (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	85% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Nov 10

Lower (strength)

58 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 4	85% 1RM (≈RPE 8)	3 min
Romanian deadlift	3 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Nov 12

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	85% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Nov 13

Lower (volume)

55 min

Exercise	Sets×Reps	Load	Rest
Deadlift	4 × 4	85% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Block 2, week 3: 3-rep sets62 hard sets

62 sets

4 sessions

Mon

Nov 16

Upper (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Barbell row	3 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Nov 17

Lower (strength)

58 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	3 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Nov 19

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Pull-up	3 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Nov 20

Lower (volume)

58 min

Exercise	Sets×Reps	Load	Rest
Deadlift	4 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Front squat	3 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Deload: 60% loads, fewer sets36 hard sets

36 sets

4 sessions

Mon

Nov 23

Upper (strength)

39 min

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue

Nov 24

Lower (strength)

39 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	2 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Thu

Nov 26

Upper (volume)

39 min

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Fri

Nov 27

Lower (volume)

39 min

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	60% 1RM (≈RPE 6)	3 min
Front squat	2 × 6	RPE 6	2 min
Barbell hip thrust	1 × 8–10	RPE 6	60–90 s
Leg extension	1 × 8–10	RPE 6	60–90 s
Seated leg curl	1 × 8–10	RPE 6	60–90 s
Ab wheel rollout	1 × 8–10	RPE 6	60–90 s

Block 3, week 1: 5-rep sets63 hard sets

63 sets

4 sessions

Mon

Nov 30

Upper (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Dec 1

Lower (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 5	83% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	3 × 6	RPE 8	2 min
Bulgarian split squat	3 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Dec 3

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Dec 4

Lower (volume)

58 min

Exercise	Sets×Reps	Load	Rest
Deadlift	4 × 5	83% 1RM (≈RPE 7.5)	3 min
Front squat	3 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Block 3, week 2: 4-rep sets64 hard sets

64 sets

4 sessions

Mon

Dec 7

Upper (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Dec 8

Lower (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 4	86.5% 1RM (≈RPE 8)	3 min
Romanian deadlift	3 × 6	RPE 8	2 min
Bulgarian split squat	3 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Dec 10

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Dec 11

Lower (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Deadlift	4 × 4	86.5% 1RM (≈RPE 8)	3 min
Front squat	3 × 6	RPE 8	2 min
Barbell hip thrust	3 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Block 3, week 3: 3-rep sets66 hard sets

66 sets

4 sessions

Mon

Dec 14

Upper (strength)

64 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 3	91% 1RM (≈RPE 8.5)	3 min
Barbell row	3 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Dec 15

Lower (strength)

64 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 3	91% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	3 × 6	RPE 8	2 min
Bulgarian split squat	3 × 8–10	RPE 8	60–90 s
Lying leg curl	3 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Dec 17

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 3	91% 1RM (≈RPE 8.5)	3 min
Pull-up	3 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Dec 18

Lower (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Deadlift	4 × 3	91% 1RM (≈RPE 8.5)	3 min
Front squat	3 × 6	RPE 8	2 min
Barbell hip thrust	3 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Deload: 60% loads, fewer sets39 hard sets

39 sets

4 sessions

Mon

Dec 21

Upper (strength)

42 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue

Dec 22

Lower (strength)

42 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	2 × 6	RPE 6	2 min
Bulgarian split squat	2 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Thu

Dec 24

Upper (volume)

42 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Fri

Dec 25

Lower (volume)

39 min

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	60% 1RM (≈RPE 6)	3 min
Front squat	2 × 6	RPE 6	2 min
Barbell hip thrust	1 × 8–10	RPE 6	60–90 s
Leg extension	1 × 8–10	RPE 6	60–90 s
Seated leg curl	1 × 8–10	RPE 6	60–90 s
Ab wheel rollout	1 × 8–10	RPE 6	60–90 s

Block 4, week 1: 5-rep sets68 hard sets

68 sets

4 sessions

Mon

Dec 28

Upper (strength)

64 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 5	84.5% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Dec 29

Lower (strength)

64 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 5	84.5% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	3 × 6	RPE 8	2 min
Bulgarian split squat	3 × 8–10	RPE 8	60–90 s
Lying leg curl	3 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Dec 31

Upper (volume)

64 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 5	84.5% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Jan 1

Lower (volume)

64 min

Exercise	Sets×Reps	Load	Rest
Deadlift	4 × 5	84.5% 1RM (≈RPE 7.5)	3 min
Front squat	3 × 6	RPE 8	2 min
Barbell hip thrust	3 × 8–10	RPE 8	60–90 s
Leg extension	3 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Block 4, week 2: 4-rep sets70 hard sets

70 sets

4 sessions

Mon

Jan 4

Upper (strength)

68 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 4	88% 1RM (≈RPE 8)	3 min
Barbell row	4 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Jan 5

Lower (strength)

68 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 4	88% 1RM (≈RPE 8)	3 min
Romanian deadlift	3 × 6	RPE 8	2 min
Bulgarian split squat	3 × 8–10	RPE 8	60–90 s
Lying leg curl	3 × 8–10	RPE 8	60–90 s
Standing calf raise	3 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Jan 7

Upper (volume)

64 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 4	88% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Jan 8

Lower (volume)

64 min

Exercise	Sets×Reps	Load	Rest
Deadlift	4 × 4	88% 1RM (≈RPE 8)	3 min
Front squat	3 × 6	RPE 8	2 min
Barbell hip thrust	3 × 8–10	RPE 8	60–90 s
Leg extension	3 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Block 4, week 3: 3-rep sets72 hard sets

72 sets

4 sessions

Mon

Jan 11

Upper (strength)

68 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 3	92.5% 1RM (≈RPE 8.5)	3 min
Barbell row	4 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue

Jan 12

Lower (strength)

68 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 3	92.5% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	3 × 6	RPE 8	2 min
Bulgarian split squat	3 × 8–10	RPE 8	60–90 s
Lying leg curl	3 × 8–10	RPE 8	60–90 s
Standing calf raise	3 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Thu

Jan 14

Upper (volume)

68 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 3	92.5% 1RM (≈RPE 8.5)	3 min
Pull-up	4 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Fri

Jan 15

Lower (volume)

68 min

Exercise	Sets×Reps	Load	Rest
Deadlift	4 × 3	92.5% 1RM (≈RPE 8.5)	3 min
Front squat	3 × 6	RPE 8	2 min
Barbell hip thrust	3 × 8–10	RPE 8	60–90 s
Leg extension	3 × 8–10	RPE 8	60–90 s
Seated leg curl	3 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Test week: heavy singles43 hard sets

43 sets

4 sessions

Mon

Jan 18

Upper (strength)

45 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 1	work up to a single at RPE 9 (~96%)	3 min
Barbell row	3 × 1	heavy single, RPE 9	3 min
Overhead press	1 × 6	RPE 7	2 min
Pull-up	1 × 6	RPE 7	2 min
Lateral raise	1 × 8–10	RPE 7	60–90 s
Barbell curl	1 × 8–10	RPE 7	60–90 s
Skull crusher	1 × 8–10	RPE 7	60–90 s

Tue

Jan 19

Lower (strength)

45 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 1	work up to a single at RPE 9 (~96%)	3 min
Romanian deadlift	2 × 6	RPE 7	2 min
Bulgarian split squat	2 × 8–10	RPE 7	60–90 s
Lying leg curl	2 × 8–10	RPE 7	60–90 s
Standing calf raise	1 × 8–10	RPE 7	60–90 s
Hanging knee raise	1 × 8–10	RPE 7	60–90 s

Thu

Jan 21

Upper (volume)

45 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 1	work up to a single at RPE 9 (~96%)	3 min
Pull-up	3 × 1	heavy single, RPE 9	3 min
Incline dumbbell press	1 × 6	RPE 7	2 min
Chest-supported row	1 × 6	RPE 7	2 min
Face pull	1 × 8–10	RPE 7	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 7	60–90 s
Cable pushdown	1 × 8–10	RPE 7	60–90 s

Fri

Jan 22

Lower (volume)

42 min

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 1	work up to a single at RPE 9 (~96%)	3 min
Front squat	2 × 6	RPE 7	2 min
Barbell hip thrust	2 × 8–10	RPE 7	60–90 s
Leg extension	1 × 8–10	RPE 7	60–90 s
Seated leg curl	1 × 8–10	RPE 7	60–90 s
Ab wheel rollout	1 × 8–10	RPE 7	60–90 s

The numbers

About this plan

This workout plan for strength is a 4-day upper lower split for strength, 16 weeks long, built from 4 rotating sessions. hard sets go 58 → 36 sets (week 8) → 72 (week 15), 913 in all.

Upper (strength) opens week 1 with Bench press 3 × 5, then Barbell row 3 × 5, of 58 sets that week. Main lifts run 5/4/3-rep waves across 16 weeks and 24 full gym exercises. Barbell top sets reach 92.5% of 1RM by week 15; enter maxes and all 913 sets show lb.

Week 16 is a heavy-single test at 43 sets, after full gym deloads in weeks 4 and 8 and 12.

Week 1 of the workout plan for strength is 4 sessions and 58 hard sets; the biggest, Upper (strength), has 16. Loading weeks average 58, 61, 64 and 70 sets block by block.

The phases run base weeks 1–5 (58–60 sets), build weeks 6–11 (61–66 sets), peak weeks 13–15 (68–72 sets) and test week 16 (43 sets).

Weeks 1–4 run 58, 58, 59 and 34 sets.

Questions

FAQ

How many sets a week is the workout plan for strength?

58 in week 1, 36 sets in week 8, 72 in week 15 — 913 sets in total.

How is the workout plan for strength laid out?

4 sessions from 4 templates, 4 in week 1 with 58 full gym sets.

How heavy should I lift on the workout plan for strength?

Bench press 3 × 5 in week 1, climbing to 92.5% of 1RM over 16 weeks of upper lower.

When are the deload weeks in the workout plan for strength?

Week 4 (34 sets), week 8 (36 sets) and week 12 (39 sets), before the next full gym block starts heavier.

Keep exploring

All gym plans

About this plan

FAQ

How many sets a week is the workout plan for strength?

How is the workout plan for strength laid out?

How heavy should I lift on the workout plan for strength?

When are the deload weeks in the workout plan for strength?

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