Original starter · 8 weeks
Natural Powerbuilding Eight Week
Eight weeks of percentage-based squat, bench and deadlift progress paired with steady hypertrophy accessories.
8weeks
4days a week
32sessions
642working 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 | 78 | 53 | −32% |
|---|
| Total reps | 816 | 513 | −37% |
|---|
| Reps per set | 10.5 | 9.7 | −7% |
|---|
| Average RPE | 7.5 | 6.0 | −20% |
|---|
Week 1
DAY 1 - MON - Squat and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | 67.5% | 2:30 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 1:30 |
|---|
| Leg Press | 3 × 10 | RPE 7 | 1:30 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Hanging Knee Raise | 3 × 12-15 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8 | 67.5% | 2:30 |
|---|
| Barbell Row | 3 × 10 | RPE 7 | 1:30 |
|---|
| Overhead Press | 3 × 10 | 60% | 2:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 12-15 | RPE 8 | 1:00 |
|---|
DAY 3 - THU - Deadlift and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 8 | 67.5% | 2:30 |
|---|
| Front Squat | 3 × 10 | 60% | 2:00 |
|---|
| Bulgarian Split Squat · per side | 3 × 10 | RPE 7 | 1:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Seated Calf Raise | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 7 | 1:30 |
|---|
DAY 4 - FRI - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 3 × 10 | 60% | 2:00 |
|---|
| Pull-Up | 3 × 10 | RPE 7 | 1:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 1:30 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7 | 1:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Dumbbell Skull Crusher | 3 × 12-15 | RPE 8 | 1:00 |
|---|
Week 2
DAY 1 - MON - Squat and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | 70% | 2:30 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Leg Press | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Hanging Knee Raise | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8 | 70% | 2:30 |
|---|
| Barbell Row | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Overhead Press | 3 × 10 | 62.5% | 2:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
DAY 3 - THU - Deadlift and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 8 | 70% | 2:30 |
|---|
| Front Squat | 3 × 10 | 62.5% | 2:00 |
|---|
| Bulgarian Split Squat · per side | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Seated Calf Raise | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 7.5 | 1:30 |
|---|
DAY 4 - FRI - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 3 × 10 | 62.5% | 2:00 |
|---|
| Pull-Up | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Dumbbell Skull Crusher | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
Week 3
DAY 1 - MON - Squat and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 6 | 72.5% | 3:00 |
|---|
| Romanian Deadlift | 4 × 10 | RPE 8 | 1:30 |
|---|
| Leg Press | 4 × 10 | RPE 8 | 1:30 |
|---|
| Lying Leg Curl | 4 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Standing Calf Raise | 4 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Hanging Knee Raise | 4 × 12-15 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 6 | 72.5% | 3:00 |
|---|
| Barbell Row | 4 × 10 | RPE 8 | 1:30 |
|---|
| Overhead Press | 4 × 8 | 65% | 2:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 1:30 |
|---|
| Cable Triceps Pushdown | 4 × 12-15 | RPE 8.5 | 1:00 |
|---|
| EZ-Bar Curl | 4 × 12-15 | RPE 8.5 | 1:00 |
|---|
DAY 3 - THU - Deadlift and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 6 | 72.5% | 3:00 |
|---|
| Front Squat | 4 × 8 | 65% | 2:00 |
|---|
| Bulgarian Split Squat · per side | 4 × 10 | RPE 8 | 1:30 |
|---|
| Leg Extension | 4 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Seated Calf Raise | 4 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Ab Wheel Rollout | 4 × 10 | RPE 8 | 1:30 |
|---|
DAY 4 - FRI - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 8 | 65% | 2:00 |
|---|
| Pull-Up | 4 × 10 | RPE 8 | 1:30 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 10 | RPE 8 | 1:30 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8 | 1:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Hammer Curl | 4 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Dumbbell Skull Crusher | 4 × 12-15 | RPE 8.5 | 1:00 |
|---|
Week 4
DAY 1 - MON - Squat and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | 77.5% | 3:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 1:45 |
|---|
| Leg Press | 3 × 8 | RPE 8 | 1:45 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8.5 | 1:00 |
|---|
| Standing Calf Raise | 3 × 10-12 | RPE 8.5 | 1:00 |
|---|
| Hanging Knee Raise | 3 × 10-12 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | 77.5% | 3:00 |
|---|
| Barbell Row | 3 × 8 | RPE 8 | 1:45 |
|---|
| Overhead Press | 4 × 6 | 70% | 2:30 |
|---|
| Lat Pulldown | 3 × 8 | RPE 8 | 1:45 |
|---|
| Cable Triceps Pushdown | 3 × 10-12 | RPE 8.5 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 10-12 | RPE 8.5 | 1:00 |
|---|
DAY 3 - THU - Deadlift and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | 77.5% | 3:00 |
|---|
| Front Squat | 4 × 6 | 70% | 2:30 |
|---|
| Bulgarian Split Squat · per side | 3 × 8 | RPE 8 | 1:45 |
|---|
| Leg Extension | 3 × 10-12 | RPE 8.5 | 1:00 |
|---|
| Seated Calf Raise | 3 × 10-12 | RPE 8.5 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 8 | RPE 8 | 1:45 |
|---|
DAY 4 - FRI - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 6 | 70% | 2:30 |
|---|
| Pull-Up | 3 × 8 | RPE 8 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8 | RPE 8 | 1:45 |
|---|
| Seated Cable Row | 3 × 8 | RPE 8 | 1:45 |
|---|
| Dumbbell Lateral Raise | 3 × 10-12 | RPE 8.5 | 1:00 |
|---|
| Hammer Curl | 3 × 10-12 | RPE 8.5 | 1:00 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 8.5 | 1:00 |
|---|
Week 5
DAY 1 - MON - Squat and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | 80% | 3:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Leg Press | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Lying Leg Curl | 4 × 10-12 | RPE 9 | 1:00 |
|---|
| Standing Calf Raise | 4 × 10-12 | RPE 9 | 1:00 |
|---|
| Hanging Knee Raise | 4 × 10-12 | RPE 9 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | 80% | 3:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Overhead Press | 4 × 6 | 72.5% | 2:30 |
|---|
| Lat Pulldown | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Cable Triceps Pushdown | 4 × 10-12 | RPE 9 | 1:00 |
|---|
| EZ-Bar Curl | 4 × 10-12 | RPE 9 | 1:00 |
|---|
DAY 3 - THU - Deadlift and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 4 | 80% | 3:00 |
|---|
| Front Squat | 4 × 6 | 72.5% | 2:30 |
|---|
| Bulgarian Split Squat · per side | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Leg Extension | 4 × 10-12 | RPE 9 | 1:00 |
|---|
| Seated Calf Raise | 4 × 10-12 | RPE 9 | 1:00 |
|---|
| Ab Wheel Rollout | 4 × 8 | RPE 8.5 | 1:45 |
|---|
DAY 4 - FRI - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 6 | 72.5% | 2:30 |
|---|
| Pull-Up | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Seated Cable Row | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Dumbbell Lateral Raise | 4 × 10-12 | RPE 9 | 1:00 |
|---|
| Hammer Curl | 4 × 10-12 | RPE 9 | 1:00 |
|---|
| Dumbbell Skull Crusher | 4 × 10-12 | RPE 9 | 1:00 |
|---|
Week 6
DAY 1 - MON - Squat and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | 85% | 3:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8.5 | 1:45 |
|---|
| Leg Press | 3 × 8 | RPE 8.5 | 1:45 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 9 | 1:00 |
|---|
| Standing Calf Raise | 3 × 10-12 | RPE 9 | 1:00 |
|---|
| Hanging Knee Raise | 3 × 10-12 | RPE 9 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 3 | 85% | 3:30 |
|---|
| Barbell Row | 3 × 8 | RPE 8.5 | 1:45 |
|---|
| Overhead Press | 3 × 5 | 75% | 2:30 |
|---|
| Lat Pulldown | 3 × 8 | RPE 8.5 | 1:45 |
|---|
| Cable Triceps Pushdown | 3 × 10-12 | RPE 9 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 10-12 | RPE 9 | 1:00 |
|---|
DAY 3 - THU - Deadlift and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 3 | 85% | 3:30 |
|---|
| Front Squat | 3 × 5 | 75% | 2:30 |
|---|
| Bulgarian Split Squat · per side | 3 × 8 | RPE 8.5 | 1:45 |
|---|
| Leg Extension | 3 × 10-12 | RPE 9 | 1:00 |
|---|
| Seated Calf Raise | 3 × 10-12 | RPE 9 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 8 | RPE 8.5 | 1:45 |
|---|
DAY 4 - FRI - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 3 × 5 | 75% | 2:30 |
|---|
| Pull-Up | 3 × 8 | RPE 8.5 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8 | RPE 8.5 | 1:45 |
|---|
| Seated Cable Row | 3 × 8 | RPE 8.5 | 1:45 |
|---|
| Dumbbell Lateral Raise | 3 × 10-12 | RPE 9 | 1:00 |
|---|
| Hammer Curl | 3 × 10-12 | RPE 9 | 1:00 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 9 | 1:00 |
|---|
Week 7
DAY 1 - MON - Squat and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 2 | 90% | 4:00 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8 | 1:45 |
|---|
| Leg Press | 3 × 6 | RPE 8 | 1:45 |
|---|
| Lying Leg Curl | 2 × 10-12 | RPE 8 | 1:00 |
|---|
| Standing Calf Raise | 2 × 10-12 | RPE 8 | 1:00 |
|---|
| Hanging Knee Raise | 2 × 10-12 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 2 | 90% | 4:00 |
|---|
| Barbell Row | 3 × 6 | RPE 8 | 1:45 |
|---|
| Overhead Press | 3 × 5 | 77.5% | 2:30 |
|---|
| Lat Pulldown | 3 × 6 | RPE 8 | 1:45 |
|---|
| Cable Triceps Pushdown | 2 × 10-12 | RPE 8 | 1:00 |
|---|
| EZ-Bar Curl | 2 × 10-12 | RPE 8 | 1:00 |
|---|
DAY 3 - THU - Deadlift and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 2 | 90% | 4:00 |
|---|
| Front Squat | 3 × 5 | 77.5% | 2:30 |
|---|
| Bulgarian Split Squat · per side | 3 × 6 | RPE 8 | 1:45 |
|---|
| Leg Extension | 2 × 10-12 | RPE 8 | 1:00 |
|---|
| Seated Calf Raise | 2 × 10-12 | RPE 8 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 6 | RPE 8 | 1:45 |
|---|
DAY 4 - FRI - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 3 × 5 | 77.5% | 2:30 |
|---|
| Pull-Up | 3 × 6 | RPE 8 | 1:45 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 6 | RPE 8 | 1:45 |
|---|
| Seated Cable Row | 3 × 6 | RPE 8 | 1:45 |
|---|
| Dumbbell Lateral Raise | 2 × 10-12 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 2 × 10-12 | RPE 8 | 1:00 |
|---|
| Dumbbell Skull Crusher | 2 × 10-12 | RPE 8 | 1:00 |
|---|
Week 8
DAY 1 - MON - Squat and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 65% | 2:30 |
|---|
| Romanian Deadlift | 2 × 10 | RPE 6 | 1:30 |
|---|
| Leg Press | 2 × 10 | RPE 6 | 1:30 |
|---|
| Lying Leg Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 1:00 |
|---|
| Hanging Knee Raise | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 2 - TUE - Bench and Upper
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | 65% | 2:30 |
|---|
| Barbell Row | 2 × 10 | RPE 6 | 1:30 |
|---|
| Overhead Press | 2 × 8 | 60% | 2:00 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 1:30 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 1:00 |
|---|
| EZ-Bar Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 3 - THU - Deadlift and Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | 65% | 2:30 |
|---|
| Front Squat | 2 × 8 | 60% | 2:00 |
|---|
| Bulgarian Split Squat · per side | 2 × 10 | RPE 6 | 1:30 |
|---|
| Leg Extension | 2 × 12 | RPE 6 | 1:00 |
|---|
| Seated Calf Raise | 2 × 12 | RPE 6 | 1:00 |
|---|
| Ab Wheel Rollout | 2 × 10 | RPE 6 | 1:30 |
|---|
DAY 4 - FRI - Upper Hypertrophy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 2 × 8 | 60% | 2:00 |
|---|
| Pull-Up | 2 × 10 | RPE 6 | 1:30 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 10 | RPE 6 | 1:30 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 1:30 |
|---|
| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 1:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
| Dumbbell Skull Crusher | 2 × 12 | RPE 6 | 1:00 |
|---|