Original starter · 2 weeks
Active Recovery Week
Stay moving between hard training blocks with three easy sessions that leave you fresher, not more tired.
2weeks
3days a week
6sessions
78working 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 | 33 | 45 | +36% |
| Total reps | 336 | 498 | +48% |
| Reps per set | 10.2 | 11.1 | +9% |
| Average RPE | 4.5 | 5.2 | +15% |
Week 1
DAY 1 - EASY FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Stationary Bike · minutes | 1 × 10 | RPE 4 | 01:00 |
| Goblet Squat | 2 × 10 | RPE 5 | 01:30 |
| Dumbbell Bench Press | 2 × 10 | RPE 5 | 01:30 |
| Seated Cable Row | 2 × 10 | RPE 5 | 01:30 |
| Band Pull-Apart | 2 × 15 | RPE 5 | 01:00 |
| World's Greatest Stretch · per side | 2 × 6 | RPE 3 | 00:30 |
DAY 2 - EASY FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Incline Walk · minutes | 1 × 10 | RPE 4 | 01:00 |
| Dumbbell Romanian Deadlift | 2 × 10 | RPE 5 | 01:30 |
| Lat Pulldown | 2 × 10 | RPE 5 | 01:30 |
| Push-Up | 2 × 10 | RPE 5 | 01:30 |
| Face Pull | 2 × 15 | RPE 5 | 01:00 |
| Hip 90/90 Switch · per side | 2 × 6 | RPE 3 | 00:30 |
DAY 3 - EASY FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Rowing Machine · minutes | 1 × 10 | RPE 4 | 01:00 |
| Leg Press | 2 × 10 | RPE 5 | 01:30 |
| Dumbbell Shoulder Press | 2 × 10 | RPE 5 | 01:30 |
| Machine Row | 2 × 10 | RPE 5 | 01:30 |
| Cable Pull-Through | 2 × 15 | RPE 5 | 01:00 |
| Cat-Camel | 2 × 6 | RPE 3 | 00:30 |
Week 2
DAY 1 - EASY FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Stationary Bike · minutes | 1 × 15 | RPE 4 | 01:00 |
| Goblet Squat | 3 × 10 | RPE 6 | 01:30 |
| Dumbbell Bench Press | 3 × 10 | RPE 6 | 01:30 |
| Seated Cable Row | 3 × 10 | RPE 6 | 01:30 |
| Band Pull-Apart | 3 × 15 | RPE 6 | 01:00 |
| World's Greatest Stretch · per side | 2 × 8 | RPE 3 | 00:30 |
DAY 2 - EASY FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Incline Walk · minutes | 1 × 15 | RPE 4 | 01:00 |
| Dumbbell Romanian Deadlift | 3 × 10 | RPE 6 | 01:30 |
| Lat Pulldown | 3 × 10 | RPE 6 | 01:30 |
| Push-Up | 3 × 10 | RPE 6 | 01:30 |
| Face Pull | 3 × 15 | RPE 6 | 01:00 |
| Hip 90/90 Switch · per side | 2 × 8 | RPE 3 | 00:30 |
DAY 3 - EASY FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Rowing Machine · minutes | 1 × 15 | RPE 4 | 01:00 |
| Leg Press | 3 × 10 | RPE 6 | 01:30 |
| Dumbbell Shoulder Press | 3 × 10 | RPE 6 | 01:30 |
| Machine Row | 3 × 10 | RPE 6 | 01:30 |
| Cable Pull-Through | 3 × 15 | RPE 6 | 01:00 |
| Cat-Camel | 2 × 8 | RPE 3 | 00:30 |