- Level
- Advanced
- Block lengths
- 8, 12 or 16 weeks
- Training
- 3, 4 or 5 days a week
- Session length
- 45 to 60 min
In short
Block periodization is a plan for lifters with consistent technique and a strength test or meet to aim at. Each phase has one job, and the whole plan is built around that date. A session takes about 45 to 60 minutes, including warm-ups and accessories.
How the weeks change
Sets rise and fall in waves while the top set climbs, then a light deload ends the block.
A typical week
Monday, Tuesday and Thursday each lead with one competition lift, and Friday brings bench back with a pause squat.
Mon Heavy Squat
- Competition Squat 4×8 · 69% · RPE 6.5
+ 3 accessories
Tue Heavy Bench
- Competition Bench Press 4×8 · 69% · RPE 6.5
+ 3 accessories
Thu Heavy Deadlift
- Competition Deadlift 3×8 · 69% · RPE 6.5
+ 3 accessories
Fri Volume Bench + Squat Variation
- Competition Bench Press 3×8 · 69% · RPE 6.5
- Pause Squat 3×8 · 61% · RPE 6.5
+ 2 accessories
Loads are a percentage of your starting max on that lift.
What you can expect
You start with sets of six to eight at moderate effort on all three lifts. In the middle phase the reps drop to between five and seven, and the RPE climbs. Weeks 4 and 8 are lighter, so you get a breather before each new phase. The realization weeks are the hardest, moving to triples, then doubles, then a single at RPE 10 in week 11. The final week is two easy sets of five per lift.
Best for
Lifters with consistent technique who want a clear plan toward a strength test or competition.
What to be careful about
- Early sets. The early sets are written at RPE 6.5, so do not push them toward failure.
- Accessory volume. Accessory work should not grow large enough to cut into the main lifts.
- Final week. The final week is a deload, so keep it light and do not stretch it. Cutting training for longer can lead to detraining.