4 weeks · 3 days a week
Four Week Low Effort Gym Practice
A complete editable training block with explicit weekly progression.
Free recovery programs
Free recovery programs
Original starter blocks with complete weekly prescriptions. Open one in the builder and make it yours.
What every starter includes
Complete weeks
Every week, day and exercise row is written out, with sets, reps, effort and rest.
A visible progression
Each program page measures how sets, reps and effort change from the first week to the last.
Yours to edit
Open a program in the builder, change anything, then share a short link to your version.
"Active recovery, massage, compression garments, immersion, contrast water therapy, and cryotherapy induced a small to large decrease (-2.26 < g < -0.40) in the magnitude of DOMS, while there was no change for the other methods."
Dupuy and colleagues, An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques, Frontiers in Physiology, 2018