5 days · 60 min
Bodybuilding workout plan
Hypertrophy is volume you can recover from, repeated. This block runs five sessions a week with each muscle group trained twice, plus a rule for when to add sets.
Get this plan built around meMuscle grows from hard sets taken close to failure, accumulated week after week in the same movements. Everything else — split names, exotic techniques, machine debates — is downstream of that.
This four-week block puts every major muscle group on a twice-weekly frequency: one heavier exposure in the 6–10 range, one higher-rep exposure in the 10–15 range where the joints get an easier ride.
Rest is prescribed, not guessed. Two to three minutes on compounds, 60–90 seconds on isolation. Cutting rest short is the most common reason a hypertrophy block stops producing.
Who it's for
- Lifters training for size rather than a one-rep max
- Gym members with five sessions a week and full equipment
- Anyone who has run a strength block and wants to add muscle
How the block progresses
The exercises barely change across the 4 weeks. What changes is the load, the rep target and the volume — one variable at a time, so you always know what moved.
Week 1: Baseline volume
Three sets per exercise. Log load and reps on everything — this is your reference week.
Week 2: Beat the log
Same sets, one more rep or a small load increase on each movement.
Week 3: Add a fourth set
Add one set to the two biggest movements per session. Expect the last set to feel ugly — that is the week working.
Week 4: Deload and repeat
Two sets, same loads. Then run the block again starting from week three's numbers.
The full 4-week block, week by week
Every session of every week, straight out of the live program engine for a 5-day, 60-minute setup — sets, reps, rest and the cue that matters.
Week 1 — Baseline volume
Three sets per exercise. Log load and reps on everything — this is your reference week.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 5: Conditioning
Intervals and work capacity · 60 min
- Bike / Rower Intervals4 × 4 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 150s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Back Squat3 × 8-10
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 90s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 2 — Beat the log
Same sets, one more rep or a small load increase on each movement.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 5: Conditioning
Intervals and work capacity · 60 min
- Bike / Rower Intervals4 × 4 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 150s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Back Squat3 × 8-10
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 90s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 3 — Add a fourth set
Add one set to the two biggest movements per session. Expect the last set to feel ugly — that is the week working.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 3-5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 3-5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 3-5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 3-5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 5: Conditioning
Intervals and work capacity · 60 min
- Bike / Rower Intervals4 × 4 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 150s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Back Squat3 × 8-10
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 90s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 4 — Deload and repeat
Two sets, same loads. Then run the block again starting from week three's numbers.
Day 1: Lower Strength (Deload)
Squat, hinge, single leg · 60 min
- Back Squat3 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat2 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump2 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength (Deload)
Press, pull, torso · 60 min
- Bench Press3 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press2 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown2 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power (Deload)
Jumps, sprints, elastic strength · 60 min
- Box Jump3 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)2 × 2 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat2 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body (Deload)
Total body strength · 60 min
- Back Squat3 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press2 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 5: Conditioning (Deload)
Intervals and work capacity · 60 min
- Bike / Rower Intervals3 × 3 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 150s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Back Squat2 × 8-10
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 90s rest
- Bench Press2 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Key exercises in this plan
Every lift week one uses, with the coaching cue and the swaps we allow when equipment or a cranky joint gets in the way.
Back Squat
squat · barbell
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole.
Appears in: Day 1: Lower Strength, Day 4: Full Body, Day 5: Conditioning
Swap for: Goblet Squat, Rear-Foot Elevated Split Squat, Leg Press
Trap Bar / Conventional Deadlift
hinge · barbell
Pull the slack out of the bar before you pull the floor. Hips and chest rise together.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power, Day 4: Full Body, Day 5: Conditioning
Swap for: Romanian Deadlift, Kettlebell Swing, Hip Thrust
Rear-Foot Elevated Split Squat
lunge · bodyweight, dumbbells, kettlebell
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Reverse Lunge, Loaded Step-Up
Dead Bug
core · bodyweight
Low back stays flat on the floor the entire set. Exhale as you extend.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body, Day 5: Conditioning
Swap for: Front Plank, Pallof Press
Loaded Carry Medley
carry · dumbbells, kettlebell
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 4: Full Body, Day 5: Conditioning
Swap for: Bike / Rower Intervals, Kettlebell Swing
Hip Mobility Flow
mobility · bodyweight
90/90 to half-kneeling to a deep lunge. Breathe at every position.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body, Day 5: Conditioning
Swap for: Dead Bug
Box Jump
power · bodyweight
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Broad Jump, Pogo Hops
Bench Press
push · barbell, dumbbells
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat.
Appears in: Day 2: Upper Strength, Day 4: Full Body, Day 5: Conditioning
Swap for: Dumbbell Bench Press, Push-Up
Pull-Up / Assisted Pull-Up
pull · bodyweight, bands, machines
Start from a dead hang, lead with the chest, control the way down.
Appears in: Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Lat Pulldown, Single-Arm Dumbbell Row
Dumbbell Bench Press
push · dumbbells
Elbows at roughly 45 degrees. Touch, pause, press.
Appears in: Day 2: Upper Strength
Swap for: Bench Press, Push-Up
Lat Pulldown
pull · machines, bands
Pull the bar to the collarbone with the elbows, not the hands.
Appears in: Day 2: Upper Strength
Swap for: Pull-Up / Assisted Pull-Up, Single-Arm Dumbbell Row
Acceleration Runs (20 yd)
sprint · bodyweight
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning.
Appears in: Day 3: Speed & Power
Swap for: Hill Sprints, Bike / Rower Intervals
Bike / Rower Intervals
conditioning · machines, bodyweight
Hard effort, then true easy. The recovery half is part of the workout.
Appears in: Day 5: Conditioning
Swap for: Acceleration Runs (20 yd), Loaded Carry Medley
How to swap an exercise
Missing kit, a busy rack or a joint that argues with a lift are all fine reasons to substitute. These four rules keep the block intact when you do.
Keep the pattern and the rep range
Incline dumbbell press for incline barbell, chest-supported row for barbell row. Same range, same slot.
Machines for the last movement
The final exercise of a session should be the easiest to recover from. Cables and machines beat free weights there.
Never drop the twice-weekly frequency
If you cut a session, redistribute its main movements rather than letting a muscle group go a full week untrained.
Build your own version
Change the goal, schedule, session length or equipment and week one rebuilds instantly — this is the same engine that writes your full program.
Lower Strength
- Back Squat4 × 5
- Trap Bar / Conventional Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
- Box Jump3 × 8-10
Upper Strength
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Lat Pulldown3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Speed & Power
- Box Jump4 × 5
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Dead Bug3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Hip Mobility Flow3 × 8-10
Full Body
- Back Squat4 × 5
- Bench Press3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Conditioning
- Bike / Rower Intervals4 × 4 x 30s
- Loaded Carry Medley3 × 8-10
- Back Squat3 × 8-10
- Bench Press3 × 8-10
- Dead Bug3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Hip Mobility Flow3 × 8-10
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How to run it
Proximity to failure is the dose
Compounds finish with one to two reps in reserve, isolation with zero to one. A set eight reps short of failure is a warm-up, not a working set.
Add sets before adding exercises
If a muscle group is lagging, add one set to a movement you already do. New exercises add fatigue and reset your load history.
Track reps, not just weight
Beating last week by one rep at the same load is progress and the most common form it takes.