Original starter · 4 weeks
Four Week Low Effort Gym Practice
4weeks
3days a week
12sessions
84working 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 |
|---|
| Working sets | 21 | 21 | +0% |
|---|
| Total reps | 198 | 156 | −21% |
|---|
| Reps per set | 9.4 | 7.4 | −21% |
|---|
| Average RPE | 4.0 | 4.0 | +0% |
|---|
Week 1
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 2 × 8 | RPE 4 | 01:30 |
|---|
| Incline Push-Up | 2 × 10 | RPE 4 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 4 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 1 × 8 | RPE 4 | 00:45 |
|---|
DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 2 × 10 | RPE 4 | 01:30 |
|---|
| Dumbbell Shoulder Press | 2 × 10 | RPE 4 | 01:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 4 | 01:30 |
|---|
| Bird Dog · Repetitions per side | 1 × 8 | RPE 4 | 00:45 |
|---|
DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Reverse Lunge | 2 × 8 | RPE 4 | 01:30 |
|---|
| Dumbbell Bench Press | 2 × 10 | RPE 4 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 4 | 01:30 |
|---|
| Standing Calf Raise | 1 × 10 | RPE 4 | 01:00 |
|---|
Week 2
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 2 × 9 | RPE 4.5 | 01:30 |
|---|
| Incline Push-Up | 2 × 10 | RPE 4.5 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 4.5 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 1 × 9 | RPE 4.5 | 00:45 |
|---|
DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 2 × 10 | RPE 4.5 | 01:30 |
|---|
| Dumbbell Shoulder Press | 2 × 10 | RPE 4.5 | 01:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 4.5 | 01:30 |
|---|
| Bird Dog · Repetitions per side | 1 × 9 | RPE 4.5 | 00:45 |
|---|
DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Reverse Lunge | 2 × 9 | RPE 4.5 | 01:30 |
|---|
| Dumbbell Bench Press | 2 × 10 | RPE 4.5 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 4.5 | 01:30 |
|---|
| Standing Calf Raise | 1 × 10 | RPE 4.5 | 01:00 |
|---|
Week 3
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 2 × 10 | RPE 5 | 01:30 |
|---|
| Incline Push-Up | 2 × 10 | RPE 5 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 5 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 1 × 10 | RPE 5 | 00:45 |
|---|
DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 2 × 10 | RPE 5 | 01:30 |
|---|
| Dumbbell Shoulder Press | 2 × 10 | RPE 5 | 01:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 5 | 01:30 |
|---|
| Bird Dog · Repetitions per side | 1 × 10 | RPE 5 | 00:45 |
|---|
DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Reverse Lunge | 2 × 10 | RPE 5 | 01:30 |
|---|
| Dumbbell Bench Press | 2 × 10 | RPE 5 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 5 | 01:30 |
|---|
| Standing Calf Raise | 1 × 10 | RPE 5 | 01:00 |
|---|
Week 4
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 2 × 6 | RPE 4 | 01:30 |
|---|
| Incline Push-Up | 2 × 8 | RPE 4 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8 | RPE 4 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 1 × 6 | RPE 4 | 00:45 |
|---|
DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 2 × 8 | RPE 4 | 01:30 |
|---|
| Dumbbell Shoulder Press | 2 × 8 | RPE 4 | 01:30 |
|---|
| Lat Pulldown | 2 × 8 | RPE 4 | 01:30 |
|---|
| Bird Dog · Repetitions per side | 1 × 6 | RPE 4 | 00:45 |
|---|
DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Reverse Lunge | 2 × 6 | RPE 4 | 01:30 |
|---|
| Dumbbell Bench Press | 2 × 8 | RPE 4 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8 | RPE 4 | 01:30 |
|---|
| Standing Calf Raise | 1 × 8 | RPE 4 | 01:00 |
|---|