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
39
30
−23%
Total reps
462
328
−29%
Reps per set
11.8
10.9
−8%
Average RPE
6.6
6.0
−9%
Week 1
DAY 1 - MON - Full Body A
Exercise
Sets × reps
Effort / load
Rest
Goblet Squat
3 × 8
RPE 6.5
2:00
Dumbbell Bench Press
3 × 8
RPE 6.5
2:00
One-Arm Dumbbell Row · per side
3 × 10
RPE 6.5
1:30
Single-Leg Romanian Deadlift · per side
2 × 12
RPE 7
1:00
Plank · seconds
2 × 30
RPE 6
1:00
DAY 2 - WED - Full Body B
Exercise
Sets × reps
Effort / load
Rest
Trap Bar Deadlift
3 × 8
RPE 6.5
2:00
Seated Dumbbell Shoulder Press
3 × 10
RPE 6.5
1:30
Lat Pulldown
3 × 10
RPE 6.5
1:30
Reverse Lunge · per side
2 × 12
RPE 7
1:00
Side Plank · seconds per side
2 × 30
RPE 6
1:00
DAY 3 - FRI - Full Body C
Exercise
Sets × reps
Effort / load
Rest
Dumbbell Step-Up · per side
3 × 8
RPE 6.5
2:00
Push-Up
3 × 10
RPE 6.5
1:30
Seated Cable Row
3 × 10
RPE 6.5
1:30
Dumbbell Hip Thrust
2 × 12
RPE 7
1:00
Dumbbell Calf Raise
2 × 12
RPE 7
1:00
Week 2
DAY 1 - MON - Full Body A
Exercise
Sets × reps
Effort / load
Rest
Goblet Squat
3 × 8
RPE 7
2:00
Dumbbell Bench Press
3 × 8
RPE 7
2:00
One-Arm Dumbbell Row · per side
3 × 10
RPE 7
1:30
Single-Leg Romanian Deadlift · per side
3 × 12
RPE 7
1:00
Plank · seconds
3 × 30
RPE 6.5
1:00
DAY 2 - WED - Full Body B
Exercise
Sets × reps
Effort / load
Rest
Trap Bar Deadlift
3 × 8
RPE 7
2:00
Seated Dumbbell Shoulder Press
3 × 10
RPE 7
1:30
Lat Pulldown
3 × 10
RPE 7
1:30
Reverse Lunge · per side
3 × 12
RPE 7
1:00
Side Plank · seconds per side
3 × 30
RPE 6.5
1:00
DAY 3 - FRI - Full Body C
Exercise
Sets × reps
Effort / load
Rest
Dumbbell Step-Up · per side
3 × 8
RPE 7
2:00
Push-Up
3 × 10
RPE 7
1:30
Seated Cable Row
3 × 10
RPE 7
1:30
Dumbbell Hip Thrust
3 × 12
RPE 7
1:00
Dumbbell Calf Raise
3 × 12
RPE 7
1:00
Week 3
DAY 1 - MON - Full Body A
Exercise
Sets × reps
Effort / load
Rest
Goblet Squat
3 × 6
RPE 7.5
2:30
Dumbbell Bench Press
3 × 6
RPE 7.5
2:30
One-Arm Dumbbell Row · per side
3 × 8
RPE 7.5
1:30
Single-Leg Romanian Deadlift · per side
3 × 12
RPE 7.5
1:00
Plank · seconds
3 × 40
RPE 7
1:00
DAY 2 - WED - Full Body B
Exercise
Sets × reps
Effort / load
Rest
Trap Bar Deadlift
3 × 6
RPE 7.5
2:30
Seated Dumbbell Shoulder Press
3 × 8
RPE 7.5
1:30
Lat Pulldown
3 × 8
RPE 7.5
1:30
Reverse Lunge · per side
3 × 12
RPE 7.5
1:00
Side Plank · seconds per side
3 × 40
RPE 7
1:00
DAY 3 - FRI - Full Body C
Exercise
Sets × reps
Effort / load
Rest
Dumbbell Step-Up · per side
3 × 6
RPE 7.5
2:30
Push-Up
3 × 8
RPE 7.5
1:30
Seated Cable Row
3 × 8
RPE 7.5
1:30
Dumbbell Hip Thrust
3 × 12
RPE 7.5
1:00
Dumbbell Calf Raise
3 × 12
RPE 7.5
1:00
Week 4
DAY 1 - MON - Full Body A
Exercise
Sets × reps
Effort / load
Rest
Goblet Squat
2 × 6
RPE 6
2:00
Dumbbell Bench Press
2 × 6
RPE 6
2:00
One-Arm Dumbbell Row · per side
2 × 8
RPE 6
1:30
Single-Leg Romanian Deadlift · per side
2 × 10
RPE 6
1:00
Plank · seconds
2 × 30
RPE 6
1:00
DAY 2 - WED - Full Body B
Exercise
Sets × reps
Effort / load
Rest
Trap Bar Deadlift
2 × 6
RPE 6
2:00
Seated Dumbbell Shoulder Press
2 × 8
RPE 6
1:30
Lat Pulldown
2 × 8
RPE 6
1:30
Reverse Lunge · per side
2 × 10
RPE 6
1:00
Side Plank · seconds per side
2 × 30
RPE 6
1:00
DAY 3 - FRI - Full Body C
Exercise
Sets × reps
Effort / load
Rest
Dumbbell Step-Up · per side
2 × 6
RPE 6
2:00
Push-Up
2 × 8
RPE 6
1:30
Seated Cable Row
2 × 8
RPE 6
1:30
Dumbbell Hip Thrust
2 × 10
RPE 6
1:00
Dumbbell Calf Raise
2 × 10
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."