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
45
28
−38%
Total reps
405
232
−43%
Reps per set
9.0
8.3
−8%
Average RPE
6.9
5.9
−15%
Week 1
DAY 1 - MON - Heavy
Exercise
Sets × reps
Effort / load
Rest
Back Squat
4 × 5
RPE 7.5
3:00
Bench Press
4 × 5
RPE 7.5
2:30
Pull-Up
4 × 5
RPE 7.5
2:00
Suitcase Carry · metres per side
3 × 30
RPE 7
1:00
DAY 2 - WED - Light
Exercise
Sets × reps
Effort / load
Rest
Goblet Squat · 3-second lower
3 × 10
RPE 6
1:30
Dumbbell Romanian Deadlift
3 × 10
RPE 6.5
1:30
Half-Kneeling Landmine Press · per side
3 × 8
RPE 6.5
1:30
Chest-Supported Dumbbell Row
3 × 10
RPE 7
1:30
Dead Bug · per side
3 × 8
RPE 6
1:00
DAY 3 - FRI - Medium
Exercise
Sets × reps
Effort / load
Rest
Trap Bar Deadlift
3 × 5
RPE 7
2:30
Overhead Press
3 × 6
RPE 7
2:00
Reverse Lunge · per side
3 × 8
RPE 7
1:30
Barbell Row
3 × 8
RPE 7
1:30
Standing Calf Raise
3 × 12
RPE 7
1:00
Week 2
DAY 1 - MON - Heavy
Exercise
Sets × reps
Effort / load
Rest
Back Squat
4 × 4
RPE 8
3:00
Bench Press
4 × 4
RPE 8
2:30
Pull-Up
4 × 6
RPE 8
2:00
Suitcase Carry · metres per side
3 × 40
RPE 7
1:00
DAY 2 - WED - Light
Exercise
Sets × reps
Effort / load
Rest
Goblet Squat · 3-second lower
3 × 10
RPE 6.5
1:30
Dumbbell Romanian Deadlift
3 × 10
RPE 7
1:30
Half-Kneeling Landmine Press · per side
3 × 10
RPE 7
1:30
Chest-Supported Dumbbell Row
3 × 12
RPE 7
1:30
Dead Bug · per side
3 × 10
RPE 6
1:00
DAY 3 - FRI - Medium
Exercise
Sets × reps
Effort / load
Rest
Trap Bar Deadlift
3 × 5
RPE 7.5
2:30
Overhead Press
3 × 6
RPE 7.5
2:00
Reverse Lunge · per side
3 × 8
RPE 7.5
1:30
Barbell Row
3 × 8
RPE 7.5
1:30
Standing Calf Raise
3 × 15
RPE 7.5
1:00
Week 3
DAY 1 - MON - Heavy
Exercise
Sets × reps
Effort / load
Rest
Back Squat
5 × 3
RPE 8.5
3:00
Bench Press
5 × 3
RPE 8.5
2:30
Pull-Up
4 × 6
RPE 8.5
2:00
Suitcase Carry · metres per side
3 × 40
RPE 7.5
1:00
DAY 2 - WED - Light
Exercise
Sets × reps
Effort / load
Rest
Goblet Squat · 3-second lower
3 × 12
RPE 6.5
1:30
Dumbbell Romanian Deadlift
3 × 12
RPE 7
1:30
Half-Kneeling Landmine Press · per side
3 × 10
RPE 7
1:30
Chest-Supported Dumbbell Row
3 × 12
RPE 7.5
1:30
Dead Bug · per side
3 × 10
RPE 6.5
1:00
DAY 3 - FRI - Medium
Exercise
Sets × reps
Effort / load
Rest
Trap Bar Deadlift
4 × 4
RPE 8
3:00
Overhead Press
4 × 5
RPE 8
2:30
Reverse Lunge · per side
3 × 10
RPE 7.5
1:30
Barbell Row
4 × 8
RPE 8
1:30
Standing Calf Raise
3 × 15
RPE 8
1:00
Week 4
DAY 1 - MON - Heavy
Exercise
Sets × reps
Effort / load
Rest
Back Squat
2 × 3
RPE 6.5
3:00
Bench Press
2 × 3
RPE 6.5
2:30
Pull-Up
2 × 5
RPE 6.5
2:00
Suitcase Carry · metres per side
2 × 30
RPE 6
1:00
DAY 2 - WED - Light
Exercise
Sets × reps
Effort / load
Rest
Goblet Squat · 3-second lower
2 × 8
RPE 5
1:30
Dumbbell Romanian Deadlift
2 × 8
RPE 5.5
1:30
Half-Kneeling Landmine Press · per side
2 × 8
RPE 5.5
1:30
Chest-Supported Dumbbell Row
2 × 10
RPE 6
1:30
Dead Bug · per side
2 × 8
RPE 5
1:00
DAY 3 - FRI - Medium
Exercise
Sets × reps
Effort / load
Rest
Trap Bar Deadlift
2 × 4
RPE 6
2:30
Overhead Press
2 × 5
RPE 6
2:00
Reverse Lunge · per side
2 × 6
RPE 6
1:30
Barbell Row
2 × 6
RPE 6
1:30
Standing Calf Raise
2 × 12
RPE 6
1:00
What the research says
"Sequencing strength training prior to endurance in concurrent training appears to be beneficial for lower body strength adaptations, while the improvement of aerobic capacity is not affected by training order."