Development Block
Peak strength and muscle across four training days
Days per week
4
Duration
8 or 12 weeks
Rep range
10-12 repetitions per set
Working sets
3-4 working sets per exercise
Overview
Who is this for
- • Experienced lifters who have completed foundation, accumulation and strength phases
- • Those comfortable training four days per week with high weekly volume
- • Lifters wanting to peak both strength and muscle size simultaneously
Not ideal for
- • Those new to structured training or with less than 6 months of consistent work
- • Lifters who can only commit to three training days per week
Training style
The most demanding block in the sequence. Four dedicated sessions allow each muscle group to receive focused attention. Push day pairs bench press with overhead press and chest accessories. Pull day pairs lat pulldown with barbell row. Lower day runs heavy squats into Romanian deadlifts. The fourth upper session adds additional volume.
Progressive overload
All compound lifts increase by 2.5 kg per week. The leg press uses 5 kg per week as it handles heavier loads. Barbell curl also uses 2.5 kg given the stability of the barbell. All other accessories increase by 1.25 kg per week. Every fourth week is a deload at 70%.
Recovery and deloads
Every fourth week all weights drop to 70% of the phase base. Four training days create substantial cumulative fatigue. The deload week is critical for recovery and sustained progression.
Equipment
Barbell, dumbbells, cable machine, leg press and leg curl machine
Location: Commercial gym
Weekly volume
Back receives the most volume at 16 sets per week. Legs sit at 14 sets, shoulders at 11 sets and chest at 10 sets. Arms receive 8 sets of direct work across curls and pushdowns.
Session breakdown
Push
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Barbell bench press | 4 x 10 | +2.5 kg/week |
| Barbell overhead press | 3 x 10 | +2.5 kg/week |
| Incline dumbbell press | 3 x 10 | +1.25 kg/week |
| Cable lateral raise | 3 x 12 | +1.25 kg/week |
| Tricep cable pushdown | 3 x 10 | +1.25 kg/week |
Pull
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Lat pulldown | 4 x 10 | +2.5 kg/week |
| Barbell bent-over row | 4 x 10 | +2.5 kg/week |
| Seated cable row | 3 x 10 | +2.5 kg/week |
| Cable face pull | 3 x 12 | +1.25 kg/week |
| Barbell biceps curl | 2 x 10 | +2.5 kg/week |
Lower
| 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 | +1.25 kg/week |
| Cable crunch | 3 x 10 | +1.25 kg/week |
Upper
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Dumbbell bench press | 3 x 10 | +1.25 kg/week |
| Seated cable row | 3 x 10 | +2.5 kg/week |
| Barbell overhead press | 3 x 10 | +2.5 kg/week |
| Dumbbell lateral raise | 3 x 12 | +1.25 kg/week |
| Barbell biceps curl | 3 x 10 | +2.5 kg/week |
| Tricep cable pushdown | 3 x 10 | +1.25 kg/week |
What to expect
Weeks 1 to 2
The four-day frequency will be a significant step up. Expect fatigue to build across the week. Focus on nutrition and sleep to support the increased workload.
Weeks 3 to 6
Your body adapts to the frequency. Strength continues to climb on all compounds. Visible improvements in muscle size across chest, back and legs.
Weeks 6+
Peak performance on all primary lifts. Measurable improvements in both strength and muscle mass. This is the block where the work from previous phases pays off most visibly.
Run Development Block in STRNTH
Download the app, pick this programme and start your first session. Progressive overload, deloads and block reviews are handled for you.