Original starter · 4 weeks
Beginner Percentage Strength
Set your maxes once and let percentages pick every weight on the four main lifts.
4weeks
3days a week
12sessions
151working 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 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 41 | 26 | −37% |
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| Total reps | 282 | 161 | −43% |
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| Reps per set | 6.9 | 6.2 | −10% |
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| Average RPE | 7.2 | 5.7 | −21% |
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Week 1
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | 75% | 03:30 |
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| Bench Press | 5 × 5 | 75% | 03:30 |
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| Barbell Row | 3 × 8-10 | RPE 7 | 02:00 |
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| Dead Bug | 2 × 8-12 | RPE 7 | 01:00 |
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DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | 75% | 04:00 |
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| Overhead Press | 5 × 5 | 75% | 03:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
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| Goblet Squat | 2 × 10-15 | RPE 7.5 | 01:15 |
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DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | 65% | 02:30 |
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| Bench Press | 4 × 8 | 65% | 02:30 |
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| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
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| Face Pull | 2 × 10-15 | RPE 7.5 | 01:15 |
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Week 2
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | 80% | 03:30 |
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| Bench Press | 5 × 4 | 80% | 03:30 |
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| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
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| Dead Bug | 3 × 8-12 | RPE 7.5 | 01:00 |
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DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 4 | 80% | 04:00 |
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| Overhead Press | 5 × 4 | 80% | 03:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 8 | 02:00 |
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| Goblet Squat | 3 × 10-15 | RPE 8.5 | 01:15 |
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DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 7 | 68% | 02:30 |
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| Bench Press | 4 × 7 | 68% | 02:30 |
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| Romanian Deadlift | 3 × 8-10 | RPE 8 | 02:00 |
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| Face Pull | 3 × 10-15 | RPE 8.5 | 01:15 |
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Week 3
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | 85% | 03:30 |
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| Bench Press | 4 × 3 | 85% | 03:30 |
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| Barbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
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| Dead Bug | 3 × 8-12 | RPE 8 | 01:00 |
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DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 3 | 85% | 04:00 |
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| Overhead Press | 4 × 3 | 85% | 03:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 8.5 | 02:00 |
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| Goblet Squat | 3 × 10-15 | RPE 9 | 01:15 |
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DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | 72% | 02:30 |
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| Bench Press | 4 × 6 | 72% | 02:30 |
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| Romanian Deadlift | 3 × 8-10 | RPE 8.5 | 02:00 |
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| Face Pull | 3 × 10-15 | RPE 9 | 01:15 |
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Week 4
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 65% | 03:30 |
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| Bench Press | 3 × 5 | 65% | 03:30 |
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| Barbell Row | 2 × 8-10 | RPE 5.5 | 02:00 |
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| Dead Bug | 1 × 8-12 | RPE 5.5 | 01:00 |
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DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | 65% | 04:00 |
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| Overhead Press | 3 × 5 | 65% | 03:30 |
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| Lat Pulldown | 2 × 8-10 | RPE 5.5 | 02:00 |
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| Goblet Squat | 1 × 10-15 | RPE 6 | 01:15 |
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DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 60% | 02:30 |
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| Bench Press | 3 × 5 | 60% | 02:30 |
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| Romanian Deadlift | 2 × 8-10 | RPE 5.5 | 02:00 |
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| Face Pull | 1 × 10-15 | RPE 6 | 01:15 |
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