Strength block

Four weeks, built from your numbers.

Every choice below links to the answer that supports it. If something cannot be justified, it is not in the block.

What the builder is based on 9

Pelland et al. (2025). The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Med. 67 studies. Weekly sets per muscle, indirect sets counted as half. Frequency matters for strength, not for size at equal volume.
American College of Sports Medicine (2026). Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. Overview of 137 systematic reviews. Major muscle groups twice a week; two to three sets at around 80% of 1RM for strength.
Ratamess, N.A. et al. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 41(3). Multi-joint before single-joint, large muscles before small; both machines and free weights for novices.
Haugen, M.E. et al. (2023). Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. No difference in growth. Why beginners start on machines and dumbbells.
Burke, R. et al. (2024). Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations. SportRxiv preprint. 43 trained adults, 8 weeks. Same growth and strength in 36% less time. Why short sessions use supersets.
Maeo, S. et al. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. Why overhead extensions are preferred over pushdowns.
Maeo, S. et al. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. Why the leg curl is seated.
Wolf, M. et al. (2023). Partial vs full range of motion resistance training: a systematic review and meta-analysis. Int J Strength Cond 3(1). Full range of motion generally ahead, possibly because of training at longer muscle lengths.
Kikuchi, N. & Nakazato, K. (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. J Exerc Sci Fit. Push-ups work when the load matches. Why they are prescribed only where they are hard enough.