Original starter · 4 weeks
Two-Day Busy Schedule
Two forty-five minute workouts a week keep you strong and healthy when work and family leave little spare time.
4weeks
2days a week
8sessions
120working 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 |
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| Working sets | 26 | 35 | +35% |
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| Total reps | 290 | 442 | +52% |
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| Reps per set | 11.2 | 12.6 | +13% |
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| Average RPE | 6.5 | 7.5 | +16% |
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Week 1
DAY 1 - MON - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
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| Goblet Squat | 3 × 10 | RPE 6.5 | 01:30 |
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| Dumbbell Bench Press | 3 × 10 | RPE 6.5 | 01:30 |
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| Seated Cable Row | 3 × 12 | RPE 6.5 | 01:15 |
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| Dumbbell Romanian Deadlift | 2 × 10 | RPE 6.5 | 01:15 |
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| Pallof Press · Repetitions per side | 2 × 10 | RPE 6 | 00:45 |
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DAY 2 - THU - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
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| Trap Bar Deadlift | 3 × 6 | RPE 6.5 | 02:00 |
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| Lat Pulldown | 3 × 10 | RPE 6.5 | 01:15 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 6.5 | 01:15 |
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| Reverse Lunge · Repetitions per side | 2 × 8 | RPE 6.5 | 01:15 |
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| Farmer Carry · Meters per set | 2 × 30 | RPE 6.5 | 01:00 |
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Week 2
DAY 1 - MON - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
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| 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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| Seated Cable Row | 3 × 12 | RPE 7 | 01:15 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 6.5 | 01:15 |
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| Pallof Press · Repetitions per side | 2 × 10 | RPE 6.5 | 00:45 |
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DAY 2 - THU - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
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| Trap Bar Deadlift | 3 × 6 | RPE 7 | 02:00 |
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| Lat Pulldown | 3 × 10 | RPE 7 | 01:15 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 01:15 |
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| Reverse Lunge · Repetitions per side | 3 × 8 | RPE 6.5 | 01:15 |
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| Farmer Carry · Meters per set | 3 × 30 | RPE 6.5 | 01:00 |
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Week 3
DAY 1 - MON - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
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| Goblet Squat | 3 × 12 | RPE 7 | 01:30 |
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| Dumbbell Bench Press | 3 × 12 | RPE 7 | 01:30 |
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| Seated Cable Row | 3 × 12 | RPE 7.5 | 01:15 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7 | 01:15 |
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| Pallof Press · Repetitions per side | 3 × 10 | RPE 6.5 | 00:45 |
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DAY 2 - THU - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
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| 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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| Dumbbell Shoulder Press | 3 × 10 | RPE 7.5 | 01:15 |
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| Reverse Lunge · Repetitions per side | 3 × 10 | RPE 7 | 01:15 |
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| Farmer Carry · Meters per set | 3 × 30 | RPE 7 | 01:00 |
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Week 4
DAY 1 - MON - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
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| Goblet Squat | 4 × 10 | RPE 7.5 | 01:30 |
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| Dumbbell Bench Press | 4 × 10 | RPE 7.5 | 01:30 |
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| Seated Cable Row | 4 × 10 | RPE 7.5 | 01:15 |
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| Dumbbell Romanian Deadlift | 3 × 12 | RPE 7.5 | 01:15 |
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| Pallof Press · Repetitions per side | 3 × 12 | RPE 7 | 00:45 |
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DAY 2 - THU - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
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| Trap Bar Deadlift | 4 × 6 | RPE 7.5 | 02:00 |
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| Lat Pulldown | 4 × 10 | RPE 7.5 | 01:15 |
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| Dumbbell Shoulder Press | 3 × 12 | RPE 7.5 | 01:15 |
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| Reverse Lunge · Repetitions per side | 3 × 10 | RPE 7.5 | 01:15 |
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| Farmer Carry · Meters per set | 3 × 40 | RPE 7.5 | 01:00 |
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