Original starter · 2 weeks
Five-Day Easy Movement Week
Keep your daily gym habit on a recovery week with five short, easy sessions of about twenty-five minutes each.
2weeks
5days a week
10sessions
71working 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 |
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| Working sets | 35 | 36 | +3% |
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| Total reps | 345 | 441 | +28% |
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| Reps per set | 9.9 | 12.3 | +24% |
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| Average RPE | 4.3 | 4.3 | +1% |
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Week 1
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
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| Stationary Bike · minutes | 1 × 15 | RPE 4 | 01:00 |
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| Goblet Squat | 2 × 10 | RPE 5 | 01:15 |
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| Push-Up | 2 × 10 | RPE 5 | 01:15 |
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| Cat-Camel | 2 × 6 | RPE 3 | 00:30 |
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DAY 2 - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Walk · minutes | 1 × 15 | RPE 4 | 01:00 |
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| Seated Cable Row | 2 × 10 | RPE 5 | 01:15 |
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| Glute Bridge | 2 × 10 | RPE 5 | 01:15 |
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| Hip 90/90 Switch · per side | 2 × 6 | RPE 3 | 00:30 |
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DAY 3 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Elliptical · minutes | 1 × 15 | RPE 4 | 01:00 |
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| Dumbbell Step-Up · per side | 2 × 10 | RPE 5 | 01:15 |
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| Lat Pulldown | 2 × 10 | RPE 5 | 01:15 |
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| Bird Dog · per side | 2 × 6 | RPE 4 | 01:00 |
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DAY 4 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Rowing Machine · minutes | 1 × 15 | RPE 4 | 01:00 |
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| Machine Chest Press | 2 × 10 | RPE 5 | 01:15 |
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| Dumbbell Romanian Deadlift | 2 × 10 | RPE 5 | 01:15 |
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| World's Greatest Stretch · per side | 2 × 6 | RPE 3 | 00:30 |
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DAY 5 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 15 | RPE 4 | 01:00 |
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| Leg Press | 2 × 10 | RPE 5 | 01:15 |
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| Face Pull | 2 × 15 | RPE 4 | 01:00 |
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| Dead Bug · per side | 2 × 6 | RPE 4 | 01:00 |
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Week 2
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 20 | RPE 4 | 01:00 |
|---|
| Goblet Squat | 2 × 12 | RPE 5 | 01:15 |
|---|
| Push-Up | 2 × 12 | RPE 5 | 01:15 |
|---|
| Cat-Camel | 2 × 8 | RPE 3 | 00:30 |
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DAY 2 - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Walk · minutes | 1 × 20 | RPE 4 | 01:00 |
|---|
| Seated Cable Row | 2 × 12 | RPE 5 | 01:15 |
|---|
| Glute Bridge | 2 × 12 | RPE 5 | 01:15 |
|---|
| Hip 90/90 Switch · per side | 2 × 8 | RPE 3 | 00:30 |
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DAY 3 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Elliptical · minutes | 1 × 20 | RPE 4 | 01:00 |
|---|
| Dumbbell Step-Up · per side | 2 × 12 | RPE 5 | 01:15 |
|---|
| Lat Pulldown | 2 × 12 | RPE 5 | 01:15 |
|---|
| Bird Dog · per side | 2 × 8 | RPE 4 | 01:00 |
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DAY 4 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Rowing Machine · minutes | 1 × 20 | RPE 4 | 01:00 |
|---|
| Machine Chest Press | 2 × 12 | RPE 5 | 01:15 |
|---|
| Dumbbell Romanian Deadlift | 2 × 12 | RPE 5 | 01:15 |
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| World's Greatest Stretch · per side | 2 × 8 | RPE 3 | 00:30 |
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DAY 5 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 20 | RPE 4 | 01:00 |
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| Leg Press | 2 × 12 | RPE 5 | 01:15 |
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| Face Pull | 3 × 15 | RPE 5 | 01:00 |
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| Dead Bug · per side | 2 × 8 | RPE 4 | 01:00 |
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