8 weeks · 3–4 sessions a week
Strength Block
Eight weeks, three lifts, one planned deload. The block Barbell Club is built on.
Includedwith Club membership
The shape of the block
Week by week
Bar height is the week's planned working intensity — a percentage of your one-rep max for lifting, of your benchmark pace for conditioning.
- Build — Volume rises, loads moderate
- Load — Fewer reps, heavier bars
- Peak — Heaviest, lowest volume
- Deload — Planned easy week
- Test — Measure, then plan the next block
| Week | Phase | Intensity | Main work |
|---|---|---|---|
| 1 | Build | 70% | 5 × 5 @ 70% |
| 2 | Build | 72.5% | 5 × 5 @ 72.5% |
| 3 | Build | 75% | 5 × 4 @ 75% |
| 4 | Load | 80% | 4 × 3 @ 80% |
| 5 | Load | 82.5% | 4 × 3 @ 82.5% |
| 6 | Peak | 87.5% | 3 × 2 @ 87.5% |
| 7 | Deload | 60% | 3 × 3 @ 60% |
| 8 | Test | 95% | Top single |
A classic eight-week block for members who know the lifts and want them heavier. Volume comes first, intensity follows, a planned deload protects the peak, and week eight is a test day with a coach on every platform.
- Squat, bench and deadlift programmed by percentage
- One-to-one technique check in week one
- Tested top sets and a written next block
A sample week
What a typical week asks of you
| Day | Session | Work |
|---|---|---|
| Monday | Barbell Club | Back squat · 5 × 5 @ 72.5% · paused, 2 s |
| Wednesday | Barbell Club | Bench press · 5 × 5 @ 72.5% · + rows 4 × 10 |
| Friday | Barbell Club | Deadlift · 5 × 4 @ 72.5% · + carries 4 × 30 m |
| Sunday | Mobility | Hips and thoracic · 45 min |
Classes it uses
- Barbell Club75 min
- Open Floor90 min
- Mobility45 min
Written by
Mara Quinn, head coach, strengthOther programmes
