Accumulation Block
Build volume and work capacity
Days per week
4
Duration
4, 8 or 12 weeks
Rep range
10-12 repetitions per set
Working sets
3-4 working sets per exercise
Overview
Who is this for
- • Lifters with at least 3 months of consistent training who want more volume
- • Those comfortable with barbell bench press, squat and row at moderate loads
- • Building work capacity before moving into a strength-focused block
Not ideal for
- • Complete beginners still learning the compound movement patterns
- • Those looking for a five-day or higher-frequency programme
Training style
Two upper sessions and one lower session each week. The primary compounds - bench press, row, squat and Romanian deadlift - carry four working sets to drive volume. Accessory exercises fill in shoulders, arms and rear delts with moderate loads.
Progressive overload
Compound lifts increase by 2.5 kg per week. Machine and bilateral power exercises (leg press, hip thrust, hack squat) use a 5 kg weekly increment as they support heavier loads. Accessories increase by 1.25-2.5 kg. Every fourth week is a deload at 70%.
Recovery and deloads
Every fourth week all weights drop to 70% of the phase base. The higher session volume makes this deload especially important for managing accumulated fatigue.
Equipment
Barbell, dumbbells, cable machine, leg press and leg curl machine
Location: Commercial gym
Weekly volume
Back leads at 14 sets per week alongside legs at 14 sets. Shoulders receive 8 sets, chest 7 sets and arms 4 sets. The higher back volume balances the pressing work and supports posture.
Session breakdown
Upper A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Barbell bench press | 4 x 10 | +2.5 kg/week |
| Barbell bent-over row | 4 x 10 | +2.5 kg/week |
| Barbell overhead press | 3 x 10 | +2.5 kg/week |
| Lat pulldown | 3 x 10 | +2.5 kg/week |
| Cable face pull | 2 x 12 | +1.25 kg/week |
Lower A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Barbell squat | 4 x 10 | +2.5 kg/week |
| Romanian deadlift | 4 x 10 | +2.5 kg/week |
| Leg press | 3 x 10 | +5 kg/week |
| Lying leg curl | 3 x 10 | +2.5 kg/week |
| Cable crunch | 2 x 10 | +2.5 kg/week |
Upper B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Incline dumbbell press | 3 x 10 | +1.25 kg/week |
| Seated cable row | 3 x 10 | +2.5 kg/week |
| Dumbbell lateral raise | 3 x 12 | +1.25 kg/week |
| Cable face pull | 3 x 12 | +1.25 kg/week |
| Barbell biceps curl | 2 x 10 | +2.5 kg/week |
| Tricep cable pushdown | 2 x 10 | +2.5 kg/week |
Lower B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Bulgarian split squat | 4 x 10 | +2.5 kg/week |
| Hip thrust | 4 x 10 | +5 kg/week |
| Hack squat | 3 x 10 | +5 kg/week |
| Seated leg curl | 3 x 10 | +2.5 kg/week |
| Cable crunch | 2 x 10 | +2.5 kg/week |
What to expect
Weeks 1 to 2
The four working sets on compounds will feel challenging if you are used to three. Expect some additional soreness as your body adapts to the increased volume.
Weeks 3 to 6
Work capacity catches up. You should notice improved muscular endurance and the ability to sustain effort across all four sets. Visible muscle fullness in the chest, back and legs.
Weeks 6+
Measurable strength increases on all primary lifts. Improved muscle size, particularly in the back and legs where volume is highest. A strong platform for moving into a strength block.
Run Accumulation Block in STRNTH
Download the app, pick this programme and start your first session. Progressive overload, deloads and block reviews are handled for you.