Original starter · 6 weeks
Strength and Fat Loss
Keep your strength while you lose fat, with three full-body days that end in a brief interval finisher.
6weeks
3days a week
18sessions
376working 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 | 51 | 73 | +43% |
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| Total reps | 785 | 1554 | +98% |
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| Reps per set | 15.4 | 21.3 | +38% |
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| Average RPE | 6.9 | 8.2 | +18% |
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Week 1
DAY 1 - MON - SQUAT AND PUSH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Bench Press | 3 × 10 | RPE 7 | 01:30 |
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| One-Arm Dumbbell Row · Repetitions per side | 3 × 10 | RPE 7 | 01:15 |
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| Reverse Lunge · Repetitions per side | 2 × 10 | RPE 7 | 01:00 |
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| Assault Bike Intervals · Seconds hard, equal easy | 6 × 20 | RPE 7 | 00:40 |
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DAY 2 - WED - HINGE AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 8 | RPE 7 | 02:00 |
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| Lat Pulldown | 3 × 12 | RPE 7 | 01:15 |
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| Push-Up | 3 × 8 | RPE 7 | 01:00 |
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| Kettlebell Swing | 3 × 15 | RPE 7 | 01:00 |
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| Rowing Machine Intervals · Seconds hard, equal easy | 5 × 30 | RPE 7 | 00:45 |
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DAY 3 - FRI - CIRCUIT DAY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-Up · Repetitions per side | 3 × 10 | RPE 7 | 01:00 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 01:00 |
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| Seated Cable Row | 3 × 12 | RPE 7 | 01:00 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7 | 01:00 |
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| Farmer Carry · Meters per set | 3 × 30 | RPE 7 | 01:00 |
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| Plank · Seconds per hold | 2 × 30 | RPE 6 | 00:45 |
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Week 2
DAY 1 - MON - SQUAT AND PUSH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 12 | RPE 7 | 01:30 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 3 × 12 | RPE 7 | 01:15 |
|---|
| Reverse Lunge · Repetitions per side | 3 × 10 | RPE 7 | 01:00 |
|---|
| Assault Bike Intervals · Seconds hard, equal easy | 7 × 20 | RPE 7.5 | 00:40 |
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DAY 2 - WED - HINGE AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 01:15 |
|---|
| Push-Up | 3 × 10 | RPE 7 | 01:00 |
|---|
| Kettlebell Swing | 3 × 15 | RPE 7.5 | 01:00 |
|---|
| Rowing Machine Intervals · Seconds hard, equal easy | 6 × 30 | RPE 7.5 | 00:45 |
|---|
DAY 3 - FRI - CIRCUIT DAY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-Up · Repetitions per side | 3 × 10 | RPE 7.5 | 01:00 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 7.5 | 01:00 |
|---|
| Seated Cable Row | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Dumbbell Romanian Deadlift | 3 × 12 | RPE 7 | 01:00 |
|---|
| Farmer Carry · Meters per set | 3 × 30 | RPE 7.5 | 01:00 |
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| Plank · Seconds per hold | 3 × 30 | RPE 6.5 | 00:45 |
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Week 3
DAY 1 - MON - SQUAT AND PUSH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Bench Press | 4 × 8 | RPE 7.5 | 01:30 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 4 × 10 | RPE 7.5 | 01:15 |
|---|
| Reverse Lunge · Repetitions per side | 3 × 10 | RPE 7.5 | 01:00 |
|---|
| Assault Bike Intervals · Seconds hard, equal easy | 8 × 20 | RPE 8 | 00:40 |
|---|
DAY 2 - WED - HINGE AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 7.5 | 01:15 |
|---|
| Push-Up | 3 × 10 | RPE 7.5 | 01:00 |
|---|
| Kettlebell Swing | 4 × 15 | RPE 7.5 | 01:00 |
|---|
| Rowing Machine Intervals · Seconds hard, equal easy | 6 × 30 | RPE 8 | 00:45 |
|---|
DAY 3 - FRI - CIRCUIT DAY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-Up · Repetitions per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Dumbbell Shoulder Press | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Seated Cable Row | 3 × 15 | RPE 7.5 | 01:00 |
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| Dumbbell Romanian Deadlift | 3 × 12 | RPE 7.5 | 01:00 |
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| Farmer Carry · Meters per set | 3 × 40 | RPE 7.5 | 01:00 |
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| Plank · Seconds per hold | 3 × 40 | RPE 6.5 | 00:45 |
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Week 4
DAY 1 - MON - SQUAT AND PUSH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Bench Press | 4 × 8 | RPE 8 | 01:30 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 4 × 10 | RPE 8 | 01:15 |
|---|
| Reverse Lunge · Repetitions per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Assault Bike Intervals · Seconds hard, equal easy | 8 × 25 | RPE 8 | 00:40 |
|---|
DAY 2 - WED - HINGE AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 6 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 01:15 |
|---|
| Push-Up | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Kettlebell Swing | 4 × 20 | RPE 8 | 01:00 |
|---|
| Rowing Machine Intervals · Seconds hard, equal easy | 7 × 30 | RPE 8 | 00:45 |
|---|
DAY 3 - FRI - CIRCUIT DAY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-Up · Repetitions per side | 3 × 12 | RPE 8 | 01:00 |
|---|
| Dumbbell Shoulder Press | 3 × 12 | RPE 8 | 01:00 |
|---|
| Seated Cable Row | 3 × 15 | RPE 8 | 01:00 |
|---|
| Dumbbell Romanian Deadlift | 3 × 12 | RPE 8 | 01:00 |
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| Farmer Carry · Meters per set | 4 × 40 | RPE 8 | 01:00 |
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| Plank · Seconds per hold | 3 × 45 | RPE 7 | 00:45 |
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Week 5
DAY 1 - MON - SQUAT AND PUSH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 12 | RPE 8 | 01:30 |
|---|
| Dumbbell Bench Press | 4 × 10 | RPE 8 | 01:30 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 4 × 12 | RPE 8 | 01:15 |
|---|
| Reverse Lunge · Repetitions per side | 3 × 12 | RPE 8 | 01:00 |
|---|
| Assault Bike Intervals · Seconds hard, equal easy | 9 × 25 | RPE 8.5 | 00:40 |
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DAY 2 - WED - HINGE AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 8 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 12 | RPE 8 | 01:15 |
|---|
| Push-Up | 4 × 10 | RPE 8 | 01:00 |
|---|
| Kettlebell Swing | 5 × 15 | RPE 8 | 01:00 |
|---|
| Rowing Machine Intervals · Seconds hard, equal easy | 7 × 40 | RPE 8.5 | 00:45 |
|---|
DAY 3 - FRI - CIRCUIT DAY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-Up · Repetitions per side | 4 × 10 | RPE 8 | 01:00 |
|---|
| Dumbbell Shoulder Press | 4 × 10 | RPE 8 | 01:00 |
|---|
| Seated Cable Row | 4 × 12 | RPE 8 | 01:00 |
|---|
| Dumbbell Romanian Deadlift | 4 × 10 | RPE 8 | 01:00 |
|---|
| Farmer Carry · Meters per set | 4 × 40 | RPE 8 | 01:00 |
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| Plank · Seconds per hold | 3 × 50 | RPE 7 | 00:45 |
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Week 6
DAY 1 - MON - SQUAT AND PUSH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 12 | RPE 8 | 01:30 |
|---|
| Dumbbell Bench Press | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 4 × 12 | RPE 8.5 | 01:15 |
|---|
| Reverse Lunge · Repetitions per side | 3 × 12 | RPE 8.5 | 01:00 |
|---|
| Assault Bike Intervals · Seconds hard, equal easy | 10 × 25 | RPE 8.5 | 00:40 |
|---|
DAY 2 - WED - HINGE AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Lat Pulldown | 4 × 12 | RPE 8.5 | 01:15 |
|---|
| Push-Up | 4 × 12 | RPE 8 | 01:00 |
|---|
| Kettlebell Swing | 5 × 20 | RPE 8 | 01:00 |
|---|
| Rowing Machine Intervals · Seconds hard, equal easy | 8 × 40 | RPE 8.5 | 00:45 |
|---|
DAY 3 - FRI - CIRCUIT DAY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-Up · Repetitions per side | 4 × 12 | RPE 8 | 01:00 |
|---|
| Dumbbell Shoulder Press | 4 × 12 | RPE 8 | 01:00 |
|---|
| Seated Cable Row | 4 × 15 | RPE 8 | 01:00 |
|---|
| Dumbbell Romanian Deadlift | 4 × 12 | RPE 8 | 01:00 |
|---|
| Farmer Carry · Meters per set | 4 × 50 | RPE 8.5 | 01:00 |
|---|
| Plank · Seconds per hold | 3 × 60 | RPE 7.5 | 00:45 |
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