Original starter · 2 weeks
Full Body Deload Week
Recover from a hard full body block in one easy week of three short sessions, then return with a bridge week.
2weeks
3days a week
6sessions
75working 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 2.
| Measure | Week 1 | Week 2 | Change |
|---|---|---|---|
| Working sets | 30 | 45 | +50% |
| Total reps | 264 | 426 | +61% |
| Reps per set | 8.8 | 9.5 | +8% |
| Average RPE | 5.8 | 6.8 | +17% |
Week 1
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Back Squat | 2 × 6 | RPE 6 | 02:00 |
| Bench Press | 2 × 6 | RPE 6 | 02:00 |
| Lat Pulldown | 2 × 10 | RPE 6 | 01:30 |
| Dumbbell Romanian Deadlift | 2 × 10 | RPE 6 | 01:30 |
| Dead Bug · per side | 2 × 8 | RPE 5 | 01:00 |
DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Romanian Deadlift | 2 × 6 | RPE 6 | 02:00 |
| Dumbbell Shoulder Press | 2 × 6 | RPE 6 | 02:00 |
| Seated Cable Row | 2 × 10 | RPE 6 | 01:30 |
| Goblet Squat | 2 × 10 | RPE 6 | 01:30 |
| Plank · seconds | 2 × 20 | RPE 5 | 01:00 |
DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Leg Press | 2 × 6 | RPE 6 | 02:00 |
| Incline Dumbbell Press | 2 × 6 | RPE 6 | 02:00 |
| One-Arm Dumbbell Row · per side | 2 × 10 | RPE 6 | 01:30 |
| Glute Bridge | 2 × 10 | RPE 6 | 01:30 |
| Bird Dog · per side | 2 × 8 | RPE 5 | 01:00 |
Week 2
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Back Squat | 3 × 6 | RPE 7 | 02:00 |
| Bench Press | 3 × 6 | RPE 7 | 02:00 |
| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
| Dead Bug · per side | 3 × 8 | RPE 6 | 01:00 |
DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Romanian Deadlift | 3 × 6 | RPE 7 | 02:00 |
| Dumbbell Shoulder Press | 3 × 6 | RPE 7 | 02:00 |
| Seated Cable Row | 3 × 10 | RPE 7 | 01:30 |
| Goblet Squat | 3 × 10 | RPE 7 | 01:30 |
| Plank · seconds | 3 × 30 | RPE 6 | 01:00 |
DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Leg Press | 3 × 6 | RPE 7 | 02:00 |
| Incline Dumbbell Press | 3 × 6 | RPE 7 | 02:00 |
| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 7 | 01:30 |
| Glute Bridge | 3 × 10 | RPE 7 | 01:30 |
| Bird Dog · per side | 3 × 8 | RPE 6 | 01:00 |