---
title: "Advanced Route Climber - Build-up 1 (PE)"
url: "https://climbingbrowser.com/programs/advanced-route-climber-build-up-1-pe"
date: "2025-11-30"
author: "Carlos V3 + GA Generated"
---

# Advanced Route Climber - Build-up 1 (PE)

- **Duration:** 4 weeks (3+1 pattern)
- **Frequency:** 3 sessions/week
- **Session length:** 180 minutes
- **Minimum level:** 5.12b
- **Recommended level:** 5.12b-5.13a
- **Primary focus:** power-endurance, capacity, interval-training, sport-climbing, route-climbing
- **Equipment:** climbing-wall, timer, hangboard, fingerboard

Optimized build-up 1 (pe) program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 1079 moves/week.

## Program Details

**Build-up 1 (PE) program for advanced route climbers (5.12b-5.13a)**

High-level route-specific training with power maintenance

Developing power-endurance capacity through interval work. Higher intensity with incomplete recovery to build tolerance to fatigue.

This 4-week mesocycle follows the Carlos V3 3+1 pattern: three progressive loading weeks followed by a deload week.

## Program Details

**Training Frequency**: 3 sessions/week
**Session Duration**: 180 minutes
**Weekly Volume**: ~1686 moves at full (100%) volume — each week below scales this target

## Week 1 — Introduction (80% volume)

*Learn the exercises, establish movement patterns, dial intensity.*

**Weekly volume target**: ~1348 moves (80% of full volume). Start at the **bottom end** of each prescribed set/rep range while you learn the exercises and dial in the intensities.

### Monday

**Warm Up**
- 15-20min easy climbing
- Intensity: 40%
- Duration: 15-20 min

**SR Intervals (7c-8a)**
- 2-3 X 3-4 X 16-25 move : 45-60s / 5min
- Intensity: 80%
- Duration: 40-70 min

**Core Strength (V6)**
- 3-4 X 45-60s : 2min
- Intensity: 85%
- Duration: 15-20 min

**LB Sets (V5)**
- 2-3 X 3-4 X 10-15 move : 2-3min / 5min
- Intensity: 85%
- Duration: 40-60 min

**MR Single Repetitions (7c-8a)**
- 2-3 X 1 X 26-45 move : N/A / 5-10'
- Intensity: 70%
- Duration: 30-60 min

**ARC (Aerobic Restoration & Capillarity) (7c-8a)**
- 20-45min continuous climbing, stay below pump threshold
- Intensity: 40%
- Duration: 20-45 min

**Biceps Curls (TRX) (V6)**
- 3 X 12 reps : 90s
- Intensity: 45%
- Duration: 5-8 min

### Wednesday

**Warm Up**
- 15-20min easy climbing
- Intensity: 40%
- Duration: 15-20 min

**SB Intervals (V6)**
- 2-4 X 4-5 X 4-6 move : 15-30s / 5min
- Intensity: 85%
- Duration: 25-45 min

**Extensive Intervals Long (7c-8a)**
- 4-6 X 6-8min : 60-90s
- Intensity: 55%
- Duration: 40-90 min

**VLR Intervals (7c-8a)**
- 3-5 X 7-10min : 60-90s
- Intensity: 55%
- Duration: 45-90 min

**ARC (Aerobic Restoration & Capillarity) (7c-8a)**
- 20-45min continuous climbing, stay below pump threshold
- Intensity: 40%
- Duration: 20-45 min

**Push-ups (V6)**
- 3 X 12-15 reps : 90s
- Intensity: 50%
- Duration: 5-10 min

**Triceps Curls (TRX) (V6)**
- 3 X 12 reps : 90s
- Intensity: 45%
- Duration: 5-8 min

**Shoulder Press (V6)**
- 3 X 10 reps : 90s
- Intensity: 55%
- Duration: 5-10 min

### Saturday

**Warm Up**
- 15-20min easy climbing
- Intensity: 40%
- Duration: 15-20 min

**Pulling Strength (Pull-ups) (V6)**
- 3-4 X 5-8 reps : 2-3min
- Intensity: 90%
- Duration: 15-25 min

**LB Repetitions (V5)**
- 3-4 X 4-6 X 10-15 move : 1-1.5min / 5min
- Intensity: 90%
- Duration: 40-60 min

**LB Intervals (V5)**
- 2-3 X 3-4 X 8-15 move : 30-60s / 5min
- Intensity: 85%
- Duration: 35-60 min

**Extensive Intervals Long (7c-8a)**
- 4-6 X 6-8min : 60-90s
- Intensity: 55%
- Duration: 40-90 min

**ARC (Aerobic Restoration & Capillarity) (7c-8a)**
- 20-45min continuous climbing, stay below pump threshold
- Intensity: 40%
- Duration: 20-45 min

**Rest**: Sunday, Tuesday, Thursday, Friday

## Week 2 — Build (100% volume)

*Full prescribed volume.*

**Weekly volume target**: ~1686 moves.

Repeat the Week 1 sessions (Monday, Wednesday, Saturday) — same exercises, same intensities — now at the **full prescribed volume**: use the complete set/rep ranges exactly as written above.

## Week 3 — Peak (110% volume)

*Increase volume or intensity.*

**Weekly volume target**: ~1854 moves (+10% over Week 2).

Same sessions (Monday, Wednesday, Saturday), same exercises and intensities as Week 1. Push volume to the **top end** of each prescribed set/rep range to add roughly 10% over Week 2. Warm-up stays unscaled.

## Week 4 — Deload (60% volume)

*Reduce volume, maintain intensity, recover.*

**Weekly volume target**: ~1011 moves (deload).

Deload week. Same sessions (Monday, Wednesday, Saturday) at the **same intensities**, but cut total volume to ~60%: drop to the **bottom end** of each set/rep range and finish each session early. Recovery is the goal — do not add work. Warm-up stays unscaled.

## Key Principles

- Follow CNS-demand ordering: HIGH → MEDIUM → LOW within each session
- Maintain proper rest periods between sets and exercises
- Volume follows the 3+1 week pattern (80% → 100% → 110% → 60%)
- Listen to your body and adjust if experiencing pain or excessive fatigue

---

*Generated and validated by the ClimbClaw training engine (Carlos V3 methodology).*


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Source: [ClimbingBrowser](https://climbingbrowser.com) — free evidence-based climbing training intelligence. Personal AI coaching on WhatsApp: [ClimbClaw](https://climbingbrowser.com/coach).