Body Types
Block body type:
power you can stand on.
A powerful, solid frame built for moving heavy loads. That is the Block archetype as Pelaris reads it from your scan, and it is the build front rows, throwers and strongman fields are made of. Here is the training that suits it, and how to point it at your goals.
Male 3D Model 
Female 3D Model 
Proportion Outline Natural strengths
What a Block build is naturally good at
Force. A solid, compact frame puts power into the ground, into a barbell, or into an opponent with a stability other builds train years to approximate. Pressing feels at home on this structure, deadlifts travel a shorter distance, and heavy carries feel less like a party trick and more like a birthright.
That is exactly the profile collision sports are built around. The demands of rugby union, rugby league and American football, driving through contact, holding position, repeating powerful efforts, read like a Block frame’s CV. The same qualities show up anywhere heavy things get moved: strongman events, throws, the platform.
The smartest Block programs build on the strength that is already there, then add the engine and the mobility that let it play out for eighty minutes rather than eight seconds.
Program shapes
Training styles that fit the frame
Proven strength systems
5/3/1, conjugate-style rotation, block periodisation. Structured heavy training with planned progression is where this frame earns its name, and Pelaris runs the real methodologies rather than a random heavy day.
Contact sport S&C
Position-aware strength and power work wrapped around a match calendar. Intensity pulls back before game day, collision load is respected in the recovery maths, and the gym serves the sport rather than competing with it.
Engine work that respects mass
Sled pushes, bike erg intervals, swimming, incline walking. Conditioning choices that build a big aerobic base while being kind to joints carrying real force, so the engine grows without the strength paying for it.
The shape of a week
A sensible Block training week
A starting shape, not a prescription. Pelaris adapts the actual week to your sport, your hours, and how your last sessions went.
- Mon
Lower body strength: squat pattern leads, heavy and crisp
- Tue
Conditioning: bike erg or sled intervals, work capacity without pounding
- Wed
Upper body strength: press and row in balance, carries to finish
- Thu
Rest, mobility, or an easy swim
- Fri
Full body power: hinge pattern, jumps, throws, speed emphasis
- Sat
Match day, or a longer aerobic session if there is no sport in season
- Sun
Off. Recovery is where the strength consolidates
From here to your goal
Training toward common goals
Chase bigger totals
Squat, bench, deadlift. Structured strength methodologies progress the numbers block after block, and eating to support strength training makes sure the frame has the raw material to keep building.
Build the engine to match
A Block frame with an aerobic base is a different athlete: same power, available all game. Progressive low-impact conditioning grows the engine while the lifting holds, and your scans will show the proportions holding steady while the fitness underneath keeps building.
Honest by design
A starting point, not a verdict
An archetype describes your proportions today, and it moves as your training does. A conditioning-heavy season can streamline a Block frame; a strength block can deepen it. Body scanning tracks visible shape and proportion trends, it is not a medical instrument, and our comparison of scan methods lays out exactly where it sits next to DEXA and the rest.
Scan, program, watch it change
Your scan tells Pelaris your archetype. Your goals tell it where you are headed. The AI programs strength the frame deserves and the engine it will thank you for, and the 3D Body Blueprint updates with every check-in so the trend is something you can see, not just feel.
Block build, answered
What workouts are best for a block body type? +
Is a block body type good for rugby and contact sports? +
How do I find out if I have a block build? +
Built for heavy. Programmed for you.
Scan in a minute, then let Pelaris program the strength your frame was made for.
0.45
Below 0.50 (the usual guide)
0.83
Below WHO 0.9 cut-off
24.6
18.5 to 24.9 (WHO adult range)
3D Blueprint
Outline
V-Taper Build
Broad shoulders over a narrow waist, the classic athletic taper.
Broad shoulder-to-waist ratio driven by upper-back, lat and deltoid width. Common in: Swimmers, gymnasts, rugby backs.
All 6 Pelaris Body Shape Archetypes
Compare how Pelaris maps proportions across all six builds. Switch Male / Female above to see both 3D Blueprint models.
A streamlined endurance build that carries speed and distance with ease.
Runners, distance swimmers, triathletes
Broad shoulders over a narrow waist, the classic athletic taper.
Swimmers, gymnasts, rugby backs
A powerful, solid frame built for moving heavy loads.
Powerlifters, strongmen, rugby forwards
A strong lower-body engine with power through the hips and legs.
Track cyclists, sprinters, rowers
Balanced shoulders and hips around a defined waist, ready for any training style.
Functional fitness, hybrid athletes
A sturdy frame with strength through the core, ready for any training style.
Heavyweight lifters, athletes in a rebuilding phase
For adults aged 18 and over. A general fitness estimate, not a medical assessment or diagnosis.
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About these numbers: Formula, guard-rails & 3 peer-reviewed citations ▾
WHtR = Waist ÷ Height (< 0.50) · WHR = Waist ÷ Hips · BMI = kg ÷ m²
A higher BMI with a Waist-to-Height Ratio below 0.50 can reflect muscle rather than central body fat. These adult cut-offs are for people aged 18 and over. The archetype is a quick tape-measure guess: the Body Scan reads your shape from photos and can land somewhere different. Tape ratios are general fitness estimates, never a medical assessment or diagnosis, and a doctor is the right person to ask about your health.
- • Waist-to-height ratio earns its place on your card, this review of 31 studies found it a sharper screening signal than BMI or waist alone. [Source]
- • Your waist-to-hip ratio is read against the World Health Organization's expert consultation, the global reference for what waist measurements genuinely tell us. [Source]
- • We show BMI exactly as the World Health Organization defines it, using the same adult cut-offs public health uses worldwide. [Source]
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
Explore All Six Builds
Other body shape archetypes in Pelaris
