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 4.
Measure
Week 1
Week 4
Change
Working sets
42
25
−40%
Total reps
346
208
−40%
Reps per set
8.2
8.3
+1%
Average RPE
6.7
5.8
−14%
Week 1
DAY 1 - MON
Exercise
Sets × reps
Effort / load
Rest
Front Squat
4 × 5
RPE 7
03:00
Dumbbell Bench Press
3 × 10
RPE 7
01:30
Chest-Supported Dumbbell Row
3 × 10
RPE 7
01:30
Standing Calf Raise
2 × 12
RPE 7
01:00
Dead Bug · Repetitions per side
2 × 8
RPE 6
00:45
DAY 2 - WED
Exercise
Sets × reps
Effort / load
Rest
Romanian Deadlift
4 × 5
RPE 7
03:00
Dumbbell Step-Up
3 × 10
RPE 7
01:30
Overhead Press
3 × 6
RPE 6.5
02:30
Assisted Pull-Up
3 × 10
RPE 7
01:30
Bird Dog · Repetitions per side
2 × 8
RPE 6
00:45
DAY 3 - FRI
Exercise
Sets × reps
Effort / load
Rest
Back Squat
3 × 6
RPE 6.5
02:30
Push-Up
3 × 8
RPE 7
01:30
Lat Pulldown
3 × 10
RPE 7
01:30
Leg Curl
2 × 12
RPE 7
01:00
Dead Bug · Repetitions per side
2 × 8
RPE 6
00:45
Week 2
DAY 1 - MON
Exercise
Sets × reps
Effort / load
Rest
Front Squat
4 × 4
RPE 7.5
03:00
Dumbbell Bench Press
3 × 11
RPE 7.5
01:30
Chest-Supported Dumbbell Row
3 × 11
RPE 7.5
01:30
Standing Calf Raise
2 × 13
RPE 7.5
01:00
Dead Bug · Repetitions per side
2 × 9
RPE 6.5
00:45
DAY 2 - WED
Exercise
Sets × reps
Effort / load
Rest
Romanian Deadlift
4 × 4
RPE 7.5
03:00
Dumbbell Step-Up
3 × 11
RPE 7.5
01:30
Overhead Press
3 × 7
RPE 7
02:30
Assisted Pull-Up
3 × 11
RPE 7.5
01:30
Bird Dog · Repetitions per side
2 × 9
RPE 6.5
00:45
DAY 3 - FRI
Exercise
Sets × reps
Effort / load
Rest
Back Squat
3 × 7
RPE 7
02:30
Push-Up
3 × 9
RPE 7.5
01:30
Lat Pulldown
3 × 11
RPE 7.5
01:30
Leg Curl
2 × 13
RPE 7.5
01:00
Dead Bug · Repetitions per side
2 × 9
RPE 6.5
00:45
Week 3
DAY 1 - MON
Exercise
Sets × reps
Effort / load
Rest
Front Squat
4 × 3
RPE 8
03:00
Dumbbell Bench Press
3 × 12
RPE 8
01:30
Chest-Supported Dumbbell Row
3 × 12
RPE 8
01:30
Standing Calf Raise
2 × 15
RPE 8
01:00
Dead Bug · Repetitions per side
2 × 10
RPE 7
00:45
DAY 2 - WED
Exercise
Sets × reps
Effort / load
Rest
Romanian Deadlift
4 × 3
RPE 8
03:00
Dumbbell Step-Up
3 × 12
RPE 8
01:30
Overhead Press
3 × 6
RPE 7.5
02:30
Assisted Pull-Up
3 × 12
RPE 8
01:30
Bird Dog · Repetitions per side
2 × 10
RPE 7
00:45
DAY 3 - FRI
Exercise
Sets × reps
Effort / load
Rest
Back Squat
3 × 6
RPE 7.5
02:30
Push-Up
3 × 10
RPE 8
01:30
Lat Pulldown
3 × 12
RPE 8
01:30
Leg Curl
2 × 15
RPE 8
01:00
Dead Bug · Repetitions per side
2 × 10
RPE 7
00:45
Week 4
DAY 1 - MON
Exercise
Sets × reps
Effort / load
Rest
Front Squat
2 × 5
RPE 6
03:00
Dumbbell Bench Press
2 × 10
RPE 6
01:30
Chest-Supported Dumbbell Row
2 × 10
RPE 6
01:30
Standing Calf Raise
1 × 12
RPE 6
01:00
Dead Bug · Repetitions per side
1 × 8
RPE 5
00:45
DAY 2 - WED
Exercise
Sets × reps
Effort / load
Rest
Romanian Deadlift
2 × 5
RPE 6
03:00
Dumbbell Step-Up
2 × 10
RPE 6
01:30
Overhead Press
2 × 6
RPE 6
02:30
Assisted Pull-Up
2 × 10
RPE 6
01:30
Bird Dog · Repetitions per side
1 × 8
RPE 5
00:45
DAY 3 - FRI
Exercise
Sets × reps
Effort / load
Rest
Back Squat
2 × 6
RPE 6
02:30
Push-Up
2 × 8
RPE 6
01:30
Lat Pulldown
2 × 10
RPE 6
01:30
Leg Curl
1 × 12
RPE 6
01:00
Dead Bug · Repetitions per side
1 × 8
RPE 5
00:45
What the research says
"Trained individuals should therefore consider separating endurance from resistance training during periods where the development of dynamic maximal strength is prioritised."