PlanByWeek

Workout Plan for Strength

16 weeks·4 days / wk·upper lower

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.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: 5-rep sets58 hard sets58 sets

  1. Mon

    Oct 5

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 580% 1RM (≈RPE 7.5)
    Barbell row3 × 5RPE 7.5
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  2. Tue

    Oct 6

    Lower (strength)

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 580% 1RM (≈RPE 7.5)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Thu

    Oct 8

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 580% 1RM (≈RPE 7.5)
    Pull-up3 × 5RPE 7.5
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  4. Fri

    Oct 9

    Lower (volume)

    52 min
    ExerciseSets×RepsLoad
    Deadlift3 × 580% 1RM (≈RPE 7.5)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

Weeks 2–16 locked

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02Block 1, week 2: 4-rep sets58 hard sets58 sets
03Block 1, week 3: 3-rep sets59 hard sets59 sets
04Deload: 60% loads, fewer sets34 hard sets34 sets
05Block 2, week 1: 5-rep sets60 hard sets60 sets
06Block 2, week 2: 4-rep sets61 hard sets61 sets
07Block 2, week 3: 3-rep sets62 hard sets62 sets
08Deload: 60% loads, fewer sets36 hard sets36 sets
09Block 3, week 1: 5-rep sets63 hard sets63 sets
10Block 3, week 2: 4-rep sets64 hard sets64 sets
11Block 3, week 3: 3-rep sets66 hard sets66 sets
12Deload: 60% loads, fewer sets39 hard sets39 sets
13Block 4, week 1: 5-rep sets68 hard sets68 sets
14Block 4, week 2: 4-rep sets70 hard sets70 sets
15Block 4, week 3: 3-rep sets72 hard sets72 sets
16Test week: heavy singles43 hard sets43 sets

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.

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