Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
Measure
Week 1
Week 6
Change
Working sets
33
22
−33%
Total reps
348
184
−47%
Reps per set
10.5
8.4
−21%
Average RPE
7.0
6.0
−14%
Week 1
DAY 1 - MON - Squat Focus
Exercise
Sets × reps
Effort / load
Rest
Back Squat
3 × 10
RPE 7
2:00
Bulgarian Split Squat · per side
3 × 10
RPE 7
1:30
Barbell Hip Thrust
3 × 12
RPE 7
1:00
Seated Cable Row
3 × 12
RPE 7
1:00
Push-Up
3 × 12
RPE 7
1:00
Pallof Press · per side
3 × 8
RPE 7
1:00
DAY 2 - THU - Hinge Focus
Exercise
Sets × reps
Effort / load
Rest
Deadlift
3 × 10
RPE 7
2:00
Leg Press
3 × 10
RPE 7
1:30
Single-Leg Romanian Deadlift · per side
3 × 12
RPE 7
1:00
Face Pull
3 × 12
RPE 7
1:00
Ab Wheel Rollout
3 × 8
RPE 7
1:00
Week 2
DAY 1 - MON - Squat Focus
Exercise
Sets × reps
Effort / load
Rest
Back Squat
3 × 8
RPE 7.5
2:30
Bulgarian Split Squat · per side
3 × 10
RPE 7.5
1:30
Barbell Hip Thrust
3 × 12
RPE 7.5
1:00
Seated Cable Row
3 × 12
RPE 7.5
1:00
Push-Up
3 × 12
RPE 7.5
1:00
Pallof Press · per side
3 × 10
RPE 7
1:00
DAY 2 - THU - Hinge Focus
Exercise
Sets × reps
Effort / load
Rest
Deadlift
3 × 8
RPE 7.5
2:30
Leg Press
3 × 10
RPE 7.5
1:30
Single-Leg Romanian Deadlift · per side
3 × 12
RPE 7.5
1:00
Face Pull
3 × 12
RPE 7.5
1:00
Ab Wheel Rollout
3 × 10
RPE 7
1:00
Week 3
DAY 1 - MON - Squat Focus
Exercise
Sets × reps
Effort / load
Rest
Back Squat
4 × 5
RPE 8
3:00
Bulgarian Split Squat · per side
3 × 8
RPE 8
2:00
Barbell Hip Thrust
3 × 10
RPE 7.5
1:15
Seated Cable Row
3 × 10
RPE 7.5
1:15
Push-Up
3 × 10
RPE 7.5
1:15
Pallof Press · per side
3 × 10
RPE 7.5
1:00
DAY 2 - THU - Hinge Focus
Exercise
Sets × reps
Effort / load
Rest
Deadlift
4 × 5
RPE 8
3:00
Leg Press
3 × 8
RPE 8
2:00
Single-Leg Romanian Deadlift · per side
3 × 10
RPE 7.5
1:15
Face Pull
3 × 10
RPE 7.5
1:15
Ab Wheel Rollout
3 × 10
RPE 7.5
1:00
Week 4
DAY 1 - MON - Squat Focus
Exercise
Sets × reps
Effort / load
Rest
Back Squat
4 × 4
RPE 8
3:00
Bulgarian Split Squat · per side
3 × 6
RPE 8
2:00
Barbell Hip Thrust
3 × 10
RPE 8
1:15
Seated Cable Row
3 × 10
RPE 8
1:15
Push-Up
3 × 10
RPE 8
1:15
Pallof Press · per side
3 × 12
RPE 7.5
1:00
DAY 2 - THU - Hinge Focus
Exercise
Sets × reps
Effort / load
Rest
Deadlift
4 × 4
RPE 8
3:00
Leg Press
3 × 6
RPE 8
2:00
Single-Leg Romanian Deadlift · per side
3 × 10
RPE 8
1:15
Face Pull
3 × 10
RPE 8
1:15
Ab Wheel Rollout
3 × 12
RPE 7.5
1:00
Week 5
DAY 1 - MON - Squat Focus
Exercise
Sets × reps
Effort / load
Rest
Back Squat
5 × 3
RPE 8.5
3:00
Bulgarian Split Squat · per side
3 × 6
RPE 8.5
2:00
Barbell Hip Thrust
3 × 8
RPE 8
1:15
Seated Cable Row
3 × 8
RPE 8
1:15
Push-Up
3 × 8
RPE 8
1:15
Pallof Press · per side
3 × 12
RPE 8
1:00
DAY 2 - THU - Hinge Focus
Exercise
Sets × reps
Effort / load
Rest
Deadlift
5 × 3
RPE 8.5
3:00
Leg Press
3 × 6
RPE 8.5
2:00
Single-Leg Romanian Deadlift · per side
3 × 8
RPE 8
1:15
Face Pull
3 × 8
RPE 8
1:15
Ab Wheel Rollout
3 × 12
RPE 8
1:00
Week 6
DAY 1 - MON - Squat Focus
Exercise
Sets × reps
Effort / load
Rest
Back Squat
2 × 5
RPE 6
2:30
Bulgarian Split Squat · per side
2 × 8
RPE 6
1:30
Barbell Hip Thrust
2 × 10
RPE 6
1:00
Seated Cable Row
2 × 10
RPE 6
1:00
Push-Up
2 × 10
RPE 6
1:00
Pallof Press · per side
2 × 8
RPE 6
1:00
DAY 2 - THU - Hinge Focus
Exercise
Sets × reps
Effort / load
Rest
Deadlift
2 × 5
RPE 6
2:30
Leg Press
2 × 8
RPE 6
1:30
Single-Leg Romanian Deadlift · per side
2 × 10
RPE 6
1:00
Face Pull
2 × 10
RPE 6
1:00
Ab Wheel Rollout
2 × 8
RPE 6
1:00
What the research says
"Concurrent aerobic and strength training does not compromise muscle hypertrophy and maximal strength development. However, explosive strength gains may be attenuated, especially when aerobic and strength training are performed in the same session."