Original starter · 4 weeks
Beginner Full Body With Deload
Start lifting with three full body days and a gentle fourth week that teaches you how a deload should feel.
4weeks
3days a week
12sessions
156working sets
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 |
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| Working sets | 36 | 30 | −17% |
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| Total reps | 396 | 304 | −23% |
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| Reps per set | 11.0 | 10.1 | −8% |
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| Average RPE | 6.0 | 5.0 | −17% |
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Week 1
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 6 | 02:00 |
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| Machine Chest Press | 3 × 10 | RPE 6 | 02:00 |
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| Lat Pulldown | 2 × 12 | RPE 6 | 01:30 |
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| Dumbbell Romanian Deadlift | 2 × 12 | RPE 6 | 01:30 |
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| Dead Bug · per side | 2 × 8 | RPE 6 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 10 | RPE 6 | 02:00 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 6 | 02:00 |
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| Seated Cable Row | 2 × 12 | RPE 6 | 01:30 |
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| Back Extension | 2 × 12 | RPE 6 | 01:30 |
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| Bird Dog · per side | 2 × 8 | RPE 6 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Step-Up · per side | 3 × 10 | RPE 6 | 02:00 |
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| Push-Up | 3 × 10 | RPE 6 | 02:00 |
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| Machine Row | 2 × 12 | RPE 6 | 01:30 |
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| Cable Pull-Through | 2 × 12 | RPE 6 | 01:30 |
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| Side Plank · seconds per side | 2 × 20 | RPE 6 | 01:00 |
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Week 2
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 7 | 02:00 |
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| Machine Chest Press | 3 × 10 | RPE 7 | 02:00 |
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| Lat Pulldown | 3 × 12 | RPE 7 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 12 | RPE 7 | 01:30 |
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| Dead Bug · per side | 3 × 8 | RPE 6 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 10 | RPE 7 | 02:00 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 02:00 |
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| Seated Cable Row | 3 × 12 | RPE 7 | 01:30 |
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| Back Extension | 3 × 12 | RPE 7 | 01:30 |
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| Bird Dog · per side | 3 × 8 | RPE 6 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Step-Up · per side | 3 × 10 | RPE 7 | 02:00 |
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| Push-Up | 3 × 10 | RPE 7 | 02:00 |
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| Machine Row | 3 × 12 | RPE 7 | 01:30 |
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| Cable Pull-Through | 3 × 12 | RPE 7 | 01:30 |
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| Side Plank · seconds per side | 3 × 25 | RPE 6 | 01:00 |
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Week 3
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 12 | RPE 7.5 | 02:00 |
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| Machine Chest Press | 3 × 12 | RPE 7.5 | 02:00 |
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| Lat Pulldown | 3 × 12 | RPE 8 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 12 | RPE 8 | 01:30 |
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| Dead Bug · per side | 3 × 10 | RPE 7 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 12 | RPE 7.5 | 02:00 |
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| Dumbbell Shoulder Press | 3 × 12 | RPE 7.5 | 02:00 |
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| Seated Cable Row | 3 × 12 | RPE 8 | 01:30 |
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| Back Extension | 3 × 12 | RPE 8 | 01:30 |
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| Bird Dog · per side | 3 × 10 | RPE 7 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Step-Up · per side | 3 × 12 | RPE 7.5 | 02:00 |
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| Push-Up | 3 × 12 | RPE 7.5 | 02:00 |
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| Machine Row | 3 × 12 | RPE 8 | 01:30 |
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| Cable Pull-Through | 3 × 12 | RPE 8 | 01:30 |
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| Side Plank · seconds per side | 3 × 30 | RPE 7 | 01:00 |
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Week 4
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 2 × 10 | RPE 5 | 01:30 |
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| Machine Chest Press | 2 × 10 | RPE 5 | 01:30 |
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| Lat Pulldown | 2 × 10 | RPE 5 | 01:30 |
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| Dumbbell Romanian Deadlift | 2 × 10 | RPE 5 | 01:30 |
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| Dead Bug · per side | 2 × 6 | RPE 5 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 2 × 10 | RPE 5 | 01:30 |
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| Dumbbell Shoulder Press | 2 × 10 | RPE 5 | 01:30 |
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| Seated Cable Row | 2 × 10 | RPE 5 | 01:30 |
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| Back Extension | 2 × 10 | RPE 5 | 01:30 |
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| Bird Dog · per side | 2 × 6 | RPE 5 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Step-Up · per side | 2 × 10 | RPE 5 | 01:30 |
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| Push-Up | 2 × 10 | RPE 5 | 01:30 |
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| Machine Row | 2 × 10 | RPE 5 | 01:30 |
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| Cable Pull-Through | 2 × 10 | RPE 5 | 01:30 |
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| Side Plank · seconds per side | 2 × 20 | RPE 5 | 01:00 |
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