Original starter · 6 weeks
Six-Week Easy Base Block
Rebuild your base for six weeks with moderate full body lifting and easy cardio before your next hard training block.
6weeks
3days a week
18sessions
270working 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 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 33 | 48 | +45% |
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| Total reps | 389 | 477 | +23% |
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| Reps per set | 11.8 | 9.9 | −16% |
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| Average RPE | 4.8 | 6.6 | +38% |
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Week 1
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 2 × 10 | RPE 5 | 01:30 |
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| Dumbbell Bench Press | 2 × 10 | RPE 5 | 01:30 |
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| Seated Cable Row | 2 × 12 | RPE 5 | 01:15 |
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| Dumbbell Romanian Deadlift | 2 × 12 | RPE 5 | 01:15 |
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| Face Pull | 2 × 15 | RPE 5 | 01:00 |
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| Stationary Bike · minutes | 1 × 15 | RPE 4 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 2 × 10 | RPE 5 | 01:30 |
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| Dumbbell Shoulder Press | 2 × 10 | RPE 5 | 01:30 |
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| Lat Pulldown | 2 × 12 | RPE 5 | 01:15 |
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| Back Extension | 2 × 12 | RPE 5 | 01:15 |
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| Dumbbell Curl | 2 × 15 | RPE 5 | 01:00 |
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| Incline Walk · minutes | 1 × 15 | RPE 4 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Step-Up · per side | 2 × 10 | RPE 5 | 01:30 |
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| Push-Up | 2 × 10 | RPE 5 | 01:30 |
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| One-Arm Dumbbell Row · per side | 2 × 12 | RPE 5 | 01:15 |
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| Kettlebell Swing | 2 × 12 | RPE 5 | 01:15 |
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| Pallof Press · per side | 2 × 10 | RPE 4 | 01:00 |
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| Rowing Machine · minutes | 1 × 15 | RPE 4 | 01:00 |
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Week 2
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 5.5 | 01:30 |
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| Dumbbell Bench Press | 3 × 10 | RPE 5.5 | 01:30 |
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| Seated Cable Row | 3 × 12 | RPE 5.5 | 01:15 |
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| Dumbbell Romanian Deadlift | 3 × 12 | RPE 5.5 | 01:15 |
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| Face Pull | 2 × 15 | RPE 5.5 | 01:00 |
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| Stationary Bike · minutes | 1 × 18 | RPE 4 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 10 | RPE 5.5 | 01:30 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 5.5 | 01:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 5.5 | 01:15 |
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| Back Extension | 3 × 12 | RPE 5.5 | 01:15 |
|---|
| Dumbbell Curl | 2 × 15 | RPE 5.5 | 01:00 |
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| Incline Walk · minutes | 1 × 18 | RPE 4 | 01:00 |
|---|
DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Step-Up · per side | 3 × 10 | RPE 5.5 | 01:30 |
|---|
| Push-Up | 3 × 10 | RPE 5.5 | 01:30 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 5.5 | 01:15 |
|---|
| Kettlebell Swing | 3 × 12 | RPE 5.5 | 01:15 |
|---|
| Pallof Press · per side | 2 × 12 | RPE 5 | 01:00 |
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| Rowing Machine · minutes | 1 × 18 | RPE 4 | 01:00 |
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Week 3
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 6 | 01:30 |
|---|
| Seated Cable Row | 3 × 12 | RPE 6 | 01:15 |
|---|
| Dumbbell Romanian Deadlift | 3 × 12 | RPE 6 | 01:15 |
|---|
| Face Pull | 3 × 15 | RPE 6 | 01:00 |
|---|
| Stationary Bike · minutes | 1 × 20 | RPE 4.5 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 6 | 01:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 6 | 01:15 |
|---|
| Back Extension | 3 × 12 | RPE 6 | 01:15 |
|---|
| Dumbbell Curl | 3 × 15 | RPE 6 | 01:00 |
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| Incline Walk · minutes | 1 × 20 | RPE 4.5 | 01:00 |
|---|
DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Step-Up · per side | 3 × 10 | RPE 6 | 01:30 |
|---|
| Push-Up | 3 × 10 | RPE 6 | 01:30 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 6 | 01:15 |
|---|
| Kettlebell Swing | 3 × 12 | RPE 6 | 01:15 |
|---|
| Pallof Press · per side | 3 × 10 | RPE 5 | 01:00 |
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| Rowing Machine · minutes | 1 × 20 | RPE 4.5 | 01:00 |
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Week 4
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 12 | RPE 6 | 01:30 |
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| Dumbbell Bench Press | 3 × 12 | RPE 6 | 01:30 |
|---|
| Seated Cable Row | 3 × 15 | RPE 6 | 01:15 |
|---|
| Dumbbell Romanian Deadlift | 3 × 15 | RPE 6 | 01:15 |
|---|
| Face Pull | 3 × 15 | RPE 6 | 01:00 |
|---|
| Stationary Bike · minutes | 1 × 20 | RPE 5 | 01:00 |
|---|
DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 12 | RPE 6 | 01:30 |
|---|
| Dumbbell Shoulder Press | 3 × 12 | RPE 6 | 01:30 |
|---|
| Lat Pulldown | 3 × 15 | RPE 6 | 01:15 |
|---|
| Back Extension | 3 × 15 | RPE 6 | 01:15 |
|---|
| Dumbbell Curl | 3 × 15 | RPE 6 | 01:00 |
|---|
| Incline Walk · minutes | 1 × 20 | RPE 5 | 01:00 |
|---|
DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Step-Up · per side | 3 × 12 | RPE 6 | 01:30 |
|---|
| Push-Up | 3 × 12 | RPE 6 | 01:30 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 15 | RPE 6 | 01:15 |
|---|
| Kettlebell Swing | 3 × 15 | RPE 6 | 01:15 |
|---|
| Pallof Press · per side | 3 × 12 | RPE 5 | 01:00 |
|---|
| Rowing Machine · minutes | 1 × 20 | RPE 5 | 01:00 |
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Week 5
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 8 | RPE 6.5 | 02:00 |
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| Dumbbell Bench Press | 3 × 8 | RPE 6.5 | 02:00 |
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| Seated Cable Row | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Face Pull | 3 × 12 | RPE 6.5 | 01:00 |
|---|
| Stationary Bike · minutes | 1 × 15 | RPE 5 | 01:00 |
|---|
DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Dumbbell Shoulder Press | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Back Extension | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12 | RPE 6.5 | 01:00 |
|---|
| Incline Walk · minutes | 1 × 15 | RPE 5 | 01:00 |
|---|
DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Step-Up · per side | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Push-Up | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Kettlebell Swing | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Pallof Press · per side | 3 × 12 | RPE 6 | 01:00 |
|---|
| Rowing Machine · minutes | 1 × 15 | RPE 5 | 01:00 |
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Week 6
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dumbbell Bench Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
|---|
| Face Pull | 3 × 12 | RPE 7 | 01:00 |
|---|
| Stationary Bike · minutes | 1 × 15 | RPE 5 | 01:00 |
|---|
DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dumbbell Shoulder Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
|---|
| Back Extension | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12 | RPE 7 | 01:00 |
|---|
| Incline Walk · minutes | 1 × 15 | RPE 5 | 01:00 |
|---|
DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Step-Up · per side | 3 × 8 | RPE 7 | 02:00 |
|---|
| Push-Up | 3 × 8 | RPE 7 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Kettlebell Swing | 3 × 10 | RPE 7 | 01:30 |
|---|
| Pallof Press · per side | 3 × 12 | RPE 6 | 01:00 |
|---|
| Rowing Machine · minutes | 1 × 15 | RPE 5 | 01:00 |
|---|