PlanByWeek

Workout Plan to Build Muscle

16 weeks·4 days / wk·upper lower

FREEEvery week of this plan is free while PlanByWeek is in beta— including PDF, calendar and Garmin export.

ExportPDFCalendarMissed a key session? Mark it and the plan re-balances.
Weeks
16
Sessions
64
Peak week
80 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: RPE 758 hard sets58 sets

  1. Mon

    Oct 5

    Upper (strength)

    58 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Barbell row3 × 10RPE 7
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise1 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Oct 6

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Oct 8

    Upper (volume)

    55 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1065.5% 1RM (≈RPE 7)
    Pull-up3 × 10RPE 7
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row2 × 8–12RPE 8
    Face pull1 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Oct 9

    Lower (volume)

    55 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1065.5% 1RM (≈RPE 7)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
02Block 1, week 2: RPE 859 hard sets59 sets
4 sessions

  1. Mon

    Oct 12

    Upper (strength)

    58 min
    ExerciseSets×RepsLoad
    Bench press3 × 874% 1RM (≈RPE 8)
    Barbell row3 × 8RPE 8
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise1 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Oct 13

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 874% 1RM (≈RPE 8)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Oct 15

    Upper (volume)

    58 min
    ExerciseSets×RepsLoad
    Overhead press3 × 874% 1RM (≈RPE 8)
    Pull-up3 × 8RPE 8
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull1 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Oct 16

    Lower (volume)

    55 min
    ExerciseSets×RepsLoad
    Deadlift3 × 874% 1RM (≈RPE 8)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
03Block 1, week 3: RPE 961 hard sets61 sets
4 sessions

  1. Mon

    Oct 19

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 681% 1RM (≈RPE 9)
    Barbell row3 × 6RPE 9
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Oct 20

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 681% 1RM (≈RPE 9)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Oct 22

    Upper (volume)

    58 min
    ExerciseSets×RepsLoad
    Overhead press3 × 681% 1RM (≈RPE 9)
    Pull-up3 × 6RPE 9
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull1 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Oct 23

    Lower (volume)

    58 min
    ExerciseSets×RepsLoad
    Deadlift4 × 681% 1RM (≈RPE 9)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
04Deload: 60% loads, fewer sets37 hard sets37 sets
4 sessions

  1. Mon

    Oct 26

    Upper (strength)

    42 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 8–12RPE 6
    Pull-up1 × 8–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  2. Tue

    Oct 27

    Lower (strength)

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  3. Thu

    Oct 29

    Upper (volume)

    39 min
    ExerciseSets×RepsLoad
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 8–12RPE 6
    Chest-supported row1 × 8–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  4. Fri

    Oct 30

    Lower (volume)

    39 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat2 × 8–12RPE 6
    Barbell hip thrust1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6
05Block 2, week 1: RPE 763 hard sets63 sets
4 sessions

  1. Mon

    Nov 2

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 1066.5% 1RM (≈RPE 7.25)
    Barbell row3 × 10RPE 7.25
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Nov 3

    Lower (strength)

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Nov 5

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1066.5% 1RM (≈RPE 7.25)
    Pull-up3 × 10RPE 7.25
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Nov 6

    Lower (volume)

    58 min
    ExerciseSets×RepsLoad
    Deadlift4 × 1066.5% 1RM (≈RPE 7.25)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
06Block 2, week 2: RPE 865 hard sets65 sets
4 sessions

  1. Mon

    Nov 9

    Upper (strength)

    64 min
    ExerciseSets×RepsLoad
    Bench press3 × 875% 1RM (≈RPE 8.25)
    Barbell row3 × 8RPE 8.25
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Nov 10

    Lower (strength)

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Nov 12

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 875% 1RM (≈RPE 8.25)
    Pull-up3 × 8RPE 8.25
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Nov 13

    Lower (volume)

    61 min
    ExerciseSets×RepsLoad
    Deadlift4 × 875% 1RM (≈RPE 8.25)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
07Block 2, week 3: RPE 967 hard sets67 sets
4 sessions

  1. Mon

    Nov 16

    Upper (strength)

    64 min
    ExerciseSets×RepsLoad
    Bench press3 × 682.5% 1RM (≈RPE 9.25)
    Barbell row3 × 6RPE 9.25
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Nov 17

    Lower (strength)

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Nov 19

    Upper (volume)

    64 min
    ExerciseSets×RepsLoad
    Overhead press3 × 682.5% 1RM (≈RPE 9.25)
    Pull-up3 × 6RPE 9.25
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Nov 20

    Lower (volume)

    61 min
    ExerciseSets×RepsLoad
    Deadlift4 × 682.5% 1RM (≈RPE 9.25)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
08Deload: 60% loads, fewer sets40 hard sets40 sets
4 sessions

  1. Mon

    Nov 23

    Upper (strength)

    42 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 8–12RPE 6
    Pull-up1 × 8–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  2. Tue

    Nov 24

    Lower (strength)

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat2 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  3. Thu

    Nov 26

    Upper (volume)

    42 min
    ExerciseSets×RepsLoad
    Overhead press3 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 8–12RPE 6
    Chest-supported row1 × 8–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  4. Fri

    Nov 27

    Lower (volume)

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat2 × 8–12RPE 6
    Barbell hip thrust2 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6
09Block 3, week 1: RPE 769 hard sets69 sets
4 sessions

  1. Mon

    Nov 30

    Upper (strength)

    68 min
    ExerciseSets×RepsLoad
    Bench press3 × 1066.5% 1RM (≈RPE 7.5)
    Barbell row3 × 10RPE 7.5
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Dec 1

    Lower (strength)

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Dec 3

    Upper (volume)

    64 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1066.5% 1RM (≈RPE 7.5)
    Pull-up3 × 10RPE 7.5
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Dec 4

    Lower (volume)

    64 min
    ExerciseSets×RepsLoad
    Deadlift4 × 1066.5% 1RM (≈RPE 7.5)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
10Block 3, week 2: RPE 871 hard sets71 sets
4 sessions

  1. Mon

    Dec 7

    Upper (strength)

    68 min
    ExerciseSets×RepsLoad
    Bench press3 × 875% 1RM (≈RPE 8.5)
    Barbell row3 × 8RPE 8.5
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Dec 8

    Lower (strength)

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl3 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Dec 10

    Upper (volume)

    68 min
    ExerciseSets×RepsLoad
    Overhead press3 × 875% 1RM (≈RPE 8.5)
    Pull-up3 × 8RPE 8.5
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Dec 11

    Lower (volume)

    64 min
    ExerciseSets×RepsLoad
    Deadlift4 × 875% 1RM (≈RPE 8.5)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
11Block 3, week 3: RPE 973 hard sets73 sets
4 sessions

  1. Mon

    Dec 14

    Upper (strength)

    71 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.5)
    Barbell row3 × 6RPE 9.5
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Dec 15

    Lower (strength)

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl3 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Dec 17

    Upper (volume)

    68 min
    ExerciseSets×RepsLoad
    Overhead press3 × 682.5% 1RM (≈RPE 9.5)
    Pull-up3 × 6RPE 9.5
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Dec 18

    Lower (volume)

    68 min
    ExerciseSets×RepsLoad
    Deadlift4 × 682.5% 1RM (≈RPE 9.5)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
12Deload: 60% loads, fewer sets44 hard sets44 sets
4 sessions

  1. Mon

    Dec 21

    Upper (strength)

    45 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row3 × 5RPE 6
    Overhead press1 × 8–12RPE 6
    Pull-up1 × 8–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  2. Tue

    Dec 22

    Lower (strength)

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat2 × 12–15RPE 6
    Lying leg curl2 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  3. Thu

    Dec 24

    Upper (volume)

    45 min
    ExerciseSets×RepsLoad
    Overhead press3 × 560% 1RM (≈RPE 6)
    Pull-up3 × 5RPE 6
    Incline dumbbell press1 × 8–12RPE 6
    Chest-supported row1 × 8–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  4. Fri

    Dec 25

    Lower (volume)

    45 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat2 × 8–12RPE 6
    Barbell hip thrust2 × 12–15RPE 6
    Leg extension2 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6
13Block 4, week 1: RPE 775 hard sets75 sets
4 sessions

  1. Mon

    Dec 28

    Upper (strength)

    71 min
    ExerciseSets×RepsLoad
    Bench press4 × 1068% 1RM (≈RPE 7.75)
    Barbell row3 × 10RPE 7.75
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Dec 29

    Lower (strength)

    71 min
    ExerciseSets×RepsLoad
    Back squat4 × 1068% 1RM (≈RPE 7.75)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl3 × 12–15RPE 8.5
    Standing calf raise3 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Dec 31

    Upper (volume)

    71 min
    ExerciseSets×RepsLoad
    Overhead press4 × 1068% 1RM (≈RPE 7.75)
    Pull-up3 × 10RPE 7.75
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Jan 1

    Lower (volume)

    68 min
    ExerciseSets×RepsLoad
    Deadlift4 × 1068% 1RM (≈RPE 7.75)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
14Block 4, week 2: RPE 878 hard sets78 sets
4 sessions

  1. Mon

    Jan 4

    Upper (strength)

    74 min
    ExerciseSets×RepsLoad
    Bench press4 × 876% 1RM (≈RPE 8.75)
    Barbell row4 × 8RPE 8.75
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Jan 5

    Lower (strength)

    74 min
    ExerciseSets×RepsLoad
    Back squat4 × 876% 1RM (≈RPE 8.75)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl3 × 12–15RPE 8.5
    Standing calf raise3 × 12–15RPE 8.5
    Hanging knee raise3 × 12–15RPE 8.5

  3. Thu

    Jan 7

    Upper (volume)

    71 min
    ExerciseSets×RepsLoad
    Overhead press4 × 876% 1RM (≈RPE 8.75)
    Pull-up3 × 8RPE 8.75
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Jan 8

    Lower (volume)

    71 min
    ExerciseSets×RepsLoad
    Deadlift4 × 876% 1RM (≈RPE 8.75)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Seated leg curl3 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
15Block 4, week 3: RPE 980 hard sets80 sets
4 sessions

  1. Mon

    Jan 11

    Upper (strength)

    74 min
    ExerciseSets×RepsLoad
    Bench press4 × 683.5% 1RM (≈RPE 9.75)
    Barbell row4 × 6RPE 9.75
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Jan 12

    Lower (strength)

    74 min
    ExerciseSets×RepsLoad
    Back squat4 × 683.5% 1RM (≈RPE 9.75)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl3 × 12–15RPE 8.5
    Standing calf raise3 × 12–15RPE 8.5
    Hanging knee raise3 × 12–15RPE 8.5

  3. Thu

    Jan 14

    Upper (volume)

    74 min
    ExerciseSets×RepsLoad
    Overhead press4 × 683.5% 1RM (≈RPE 9.75)
    Pull-up4 × 6RPE 9.75
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Jan 15

    Lower (volume)

    74 min
    ExerciseSets×RepsLoad
    Deadlift4 × 683.5% 1RM (≈RPE 9.75)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Seated leg curl3 × 12–15RPE 8.5
    Ab wheel rollout3 × 12–15RPE 8.5
16Test week: rep-max check + deload48 hard sets48 sets
4 sessions

  1. Mon

    Jan 18

    Upper (strength)

    48 min
    ExerciseSets×RepsLoad
    Bench press3 × AMRAP70% 1RM
    Barbell row3 × AMRAP1 set to RPE 9
    Overhead press2 × 8–12RPE 7
    Pull-up1 × 8–12RPE 7
    Lateral raise1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7

  2. Tue

    Jan 19

    Lower (strength)

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Romanian deadlift2 × 8–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Lying leg curl2 × 12–15RPE 7
    Standing calf raise2 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  3. Thu

    Jan 21

    Upper (volume)

    48 min
    ExerciseSets×RepsLoad
    Overhead press3 × AMRAP70% 1RM
    Pull-up3 × AMRAP1 set to RPE 9
    Incline dumbbell press2 × 8–12RPE 7
    Chest-supported row1 × 8–12RPE 7
    Face pull1 × 12–15RPE 7
    Incline dumbbell curl1 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7

  4. Fri

    Jan 22

    Lower (volume)

    48 min
    ExerciseSets×RepsLoad
    Deadlift3 × AMRAP70% 1RM
    Front squat2 × 8–12RPE 7
    Barbell hip thrust2 × 12–15RPE 7
    Leg extension2 × 12–15RPE 7
    Seated leg curl2 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

The numbers

About this plan

This workout plan to build muscle is a 4-day upper lower split for muscle growth, 16 weeks long, built from 4 rotating sessions. Week 1 has 58 hard sets, week 8 40 sets, week 15 80.

Day one of 4 is Upper (strength): Bench press 3 × 10 and Barbell row 3 × 10. Main lifts run 10/8/6-rep waves across 16 weeks and 24 full gym exercises. Main lifts climb to 83.5% of 1RM over 988 sets — add your maxes to see lb.

Week 4 (37 sets), week 8 (40 sets) and week 12 (44 sets) are lighter; week 16 (48 sets) retests rep maxes on the upper lower rotation.

The free week 1 holds 58 sets over 4 sessions (15 in Upper (strength)). Loading weeks average 59, 65, 71 and 78 sets block by block.

Structure: base weeks 1–5 (58–63 sets), build weeks 6–11 (65–73 sets), peak weeks 13–15 (75–80 sets) and test week 16 (48 sets).

Weeks 1–4 run 58, 59, 61 and 37 sets.

Questions

FAQ

How many sets a week is the workout plan to build muscle?

58 in week 1, 40 sets in week 8, 80 in week 15 — 988 sets in total.

How is the workout plan to build muscle laid out?

4 full gym sessions a week; 988 sets over 16 weeks, starting at 58.

How heavy should I lift on the workout plan to build muscle?

Bench press 3 × 10 in week 1, climbing to 83.5% of 1RM over 16 weeks of upper lower.

Does the workout plan to build muscle include deloads?

Week 4 (37 sets), week 8 (40 sets) and week 12 (44 sets), before the next full gym block starts heavier.

Keep exploring

Related plans

All gym plans