Original starter · 2 weeks
Post-Peak Reset
Recover after a meet or max test with two weeks of light technique work that keeps your lifts sharp while your body rests.
2weeks
4days a week
8sessions
114working 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 | 50 | 64 | +28% |
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| Total reps | 394 | 571 | +45% |
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| Reps per set | 7.9 | 8.9 | +13% |
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| Average RPE | 4.9 | 5.8 | +17% |
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Week 1
DAY 1 - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
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| Back Squat · paused | 4 × 3 | 55% RPE 5 | 02:00 |
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| Bench Press | 4 × 3 | 55% RPE 5 | 02:00 |
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| Seated Cable Row | 2 × 8 | RPE 5 | 01:30 |
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| Leg Curl | 2 × 15 | RPE 5 | 01:00 |
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| Stationary Bike · minutes | 1 × 15 | RPE 4 | 00:30 |
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DAY 2 - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | 55% RPE 5 | 02:00 |
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| Dumbbell Shoulder Press | 2 × 8 | RPE 5 | 01:30 |
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| Lat Pulldown | 2 × 8 | RPE 5 | 01:30 |
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| Back Extension | 2 × 15 | RPE 5 | 01:00 |
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| Dead Bug · per side | 2 × 8 | RPE 5 | 01:00 |
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DAY 3 - FRONT SQUAT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 3 | 55% RPE 5 | 02:00 |
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| Close-Grip Bench Press | 4 × 3 | 55% RPE 5 | 02:00 |
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| Chest-Supported Dumbbell Row | 2 × 8 | RPE 5 | 01:30 |
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| Face Pull | 2 × 15 | RPE 5 | 01:00 |
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| Incline Walk · minutes | 1 × 15 | RPE 4 | 00:30 |
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DAY 4 - EASY ACCESSORIES
| Exercise | Sets × reps | Effort / load | Rest |
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| Romanian Deadlift | 2 × 8 | RPE 5 | 01:30 |
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| Incline Dumbbell Press | 2 × 8 | RPE 5 | 01:30 |
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| Chin-Up | 2 × 8 | RPE 5 | 01:30 |
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| Dumbbell Split Squat · per side | 2 × 8 | RPE 5 | 01:30 |
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| Band Pull-Apart | 2 × 15 | RPE 5 | 01:00 |
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| Side Plank · seconds per side | 2 × 20 | RPE 5 | 01:00 |
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Week 2
DAY 1 - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · paused | 4 × 3 | 65% RPE 6 | 02:00 |
|---|
| Bench Press | 4 × 3 | 65% RPE 6 | 02:00 |
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| Seated Cable Row | 3 × 8 | RPE 6 | 01:30 |
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| Leg Curl | 3 × 15 | RPE 6 | 01:00 |
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| Stationary Bike · minutes | 1 × 20 | RPE 4 | 00:30 |
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DAY 2 - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | 65% RPE 6 | 02:00 |
|---|
| Dumbbell Shoulder Press | 3 × 8 | RPE 6 | 01:30 |
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| Lat Pulldown | 3 × 8 | RPE 6 | 01:30 |
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| Back Extension | 3 × 15 | RPE 6 | 01:00 |
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| Dead Bug · per side | 3 × 8 | RPE 6 | 01:00 |
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DAY 3 - FRONT SQUAT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 3 | 65% RPE 6 | 02:00 |
|---|
| Close-Grip Bench Press | 4 × 3 | 65% RPE 6 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 6 | 01:30 |
|---|
| Face Pull | 3 × 15 | RPE 6 | 01:00 |
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| Incline Walk · minutes | 1 × 20 | RPE 4 | 00:30 |
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DAY 4 - EASY ACCESSORIES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8 | RPE 6 | 01:30 |
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| Incline Dumbbell Press | 3 × 8 | RPE 6 | 01:30 |
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| Chin-Up | 3 × 8 | RPE 6 | 01:30 |
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| Dumbbell Split Squat · per side | 3 × 8 | RPE 6 | 01:30 |
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| Band Pull-Apart | 3 × 15 | RPE 6 | 01:00 |
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| Side Plank · seconds per side | 3 × 25 | RPE 5 | 01:00 |
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