Original starter · 6 weeks
2-Day Total Strength
Keep all four main lifts moving up with just two percentage-based sessions a week.
6weeks
2days a week
12sessions
189working 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 6.
| Measure | Week 1 | Week 6 | Change |
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| Working sets | 34 | 21 | −38% |
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| Total reps | 222 | 106 | −52% |
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| Reps per set | 6.5 | 5.0 | −23% |
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| Average RPE | 7.1 | 5.6 | −21% |
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Week 1
SQUAT AND BENCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | 72% | 03:30 |
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| Bench Press | 5 × 5 | 72% | 03:30 |
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| Barbell Row | 3 × 8-10 | RPE 7 | 02:00 |
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| Romanian Deadlift | 2 × 10-15 | RPE 7.5 | 01:15 |
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| Ab Wheel Rollout | 2 × 8-12 | RPE 7 | 01:00 |
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DEADLIFT AND PRESS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | 70% | 04:00 |
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| Overhead Press | 5 × 5 | 72% | 03:30 |
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| Bench Press | 4 × 8 | 62% | 02:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
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| Hanging Knee Raise | 2 × 8-12 | RPE 7 | 01:00 |
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Week 2
SQUAT AND BENCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | 77% | 03:30 |
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| Bench Press | 5 × 4 | 77% | 03:30 |
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| Barbell Row | 3 × 8-10 | RPE 7.5 | 02:00 |
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| Romanian Deadlift | 2 × 10-15 | RPE 8 | 01:15 |
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| Ab Wheel Rollout | 2 × 8-12 | RPE 7.5 | 01:00 |
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DEADLIFT AND PRESS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | 74% | 04:00 |
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| Overhead Press | 5 × 4 | 77% | 03:30 |
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| Bench Press | 4 × 8 | 65% | 02:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 7.5 | 02:00 |
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| Hanging Knee Raise | 2 × 8-12 | RPE 7.5 | 01:00 |
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Week 3
SQUAT AND BENCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | 82% | 03:30 |
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| Bench Press | 5 × 3 | 82% | 03:30 |
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| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
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| Romanian Deadlift | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
| Ab Wheel Rollout | 3 × 8-12 | RPE 7.5 | 01:00 |
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DEADLIFT AND PRESS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 4 | 78% | 04:00 |
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| Overhead Press | 5 × 3 | 82% | 03:30 |
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| Bench Press | 4 × 6 | 70% | 02:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 8 | 02:00 |
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| Hanging Knee Raise | 3 × 8-12 | RPE 7.5 | 01:00 |
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Week 4
SQUAT AND BENCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | 86% | 03:30 |
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| Bench Press | 4 × 3 | 86% | 03:30 |
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| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
| Ab Wheel Rollout | 3 × 8-12 | RPE 8 | 01:00 |
|---|
DEADLIFT AND PRESS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | 82% | 04:00 |
|---|
| Overhead Press | 4 × 3 | 86% | 03:30 |
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| Bench Press | 4 × 5 | 73% | 02:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 8 | 02:00 |
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| Hanging Knee Raise | 3 × 8-12 | RPE 8 | 01:00 |
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Week 5
SQUAT AND BENCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 2 | 90% | 03:30 |
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| Bench Press | 3 × 2 | 90% | 03:30 |
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| Barbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
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| Romanian Deadlift | 3 × 10-15 | RPE 9 | 01:15 |
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| Ab Wheel Rollout | 3 × 8-12 | RPE 8 | 01:00 |
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DEADLIFT AND PRESS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 2 | 86% | 04:00 |
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| Overhead Press | 3 × 2 | 90% | 03:30 |
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| Bench Press | 3 × 4 | 76% | 02:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 8.5 | 02:00 |
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| Hanging Knee Raise | 3 × 8-12 | RPE 8 | 01:00 |
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Week 6
SQUAT AND BENCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 3 | 70% | 03:30 |
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| Bench Press | 3 × 3 | 70% | 03:30 |
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| Barbell Row | 2 × 8-10 | RPE 5.5 | 02:00 |
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| Romanian Deadlift | 1 × 10-15 | RPE 6 | 01:15 |
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| Ab Wheel Rollout | 1 × 8-12 | RPE 5.5 | 01:00 |
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DEADLIFT AND PRESS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 3 | 65% | 04:00 |
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| Overhead Press | 3 × 3 | 70% | 03:30 |
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| Bench Press | 3 × 5 | 60% | 02:30 |
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| Lat Pulldown | 2 × 8-10 | RPE 5.5 | 02:00 |
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| Hanging Knee Raise | 1 × 8-12 | RPE 5.5 | 01:00 |
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