Original starter · 4 weeks
Two Day Busy Schedule
Stay strong on a full calendar with two compact sessions that use supersets to fit a whole body into about an hour.
4weeks
2days a week
8sessions
141working 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 | 36 | 24 | −33% |
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| Total reps | 360 | 232 | −36% |
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| Reps per set | 10.0 | 9.7 | −3% |
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| Average RPE | 7.0 | 6.0 | −14% |
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Week 1
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
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| Back squat | 3 × 6 | RPE 7 | 02:30 |
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| Bench press | 3 × 6 | RPE 7 | 02:30 |
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| Romanian deadlift | 3 × 8 | RPE 7 | 01:30 |
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| Lat pulldown · Superset A | 3 × 10 | RPE 7 | 01:00 |
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| Push-up · Superset A | 3 × 10 | RPE 7 | 01:00 |
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| Hanging knee raise | 3 × 10 | RPE 7 | 01:00 |
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FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 6 | RPE 7 | 02:30 |
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| Overhead press | 3 × 6 | RPE 7 | 02:30 |
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| Bulgarian split squat · Reps per leg | 3 × 8 | RPE 7 | 01:30 |
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| Chin-up · Superset B | 3 × 10 | RPE 7 | 01:00 |
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| Dip · Superset B | 3 × 10 | RPE 7 | 01:00 |
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| Farmer carry · Metres per carry | 3 × 30 | RPE 7 | 01:00 |
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Week 2
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
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| Back squat | 4 × 6 | RPE 7.5 | 02:30 |
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| Bench press | 4 × 6 | RPE 7.5 | 02:30 |
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| Romanian deadlift | 3 × 8 | RPE 7.5 | 01:30 |
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| Lat pulldown · Superset A | 3 × 12 | RPE 7.5 | 01:00 |
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| Push-up · Superset A | 3 × 12 | RPE 7.5 | 01:00 |
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| Hanging knee raise | 3 × 12 | RPE 7.5 | 01:00 |
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FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 6 | RPE 7.5 | 02:30 |
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| Overhead press | 4 × 6 | RPE 7.5 | 02:30 |
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| Bulgarian split squat · Reps per leg | 3 × 8 | RPE 7.5 | 01:30 |
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| Chin-up · Superset B | 3 × 12 | RPE 7.5 | 01:00 |
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| Dip · Superset B | 3 × 12 | RPE 7.5 | 01:00 |
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| Farmer carry · Metres per carry | 3 × 40 | RPE 7 | 01:00 |
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Week 3
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
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| Back squat | 4 × 5 | RPE 8 | 02:30 |
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| Bench press | 4 × 5 | RPE 8 | 02:30 |
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| Romanian deadlift | 3 × 10 | RPE 8 | 01:30 |
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| Lat pulldown · Superset A | 3 × 12 | RPE 8 | 01:00 |
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| Push-up · Superset A | 3 × 12 | RPE 8 | 01:00 |
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| Hanging knee raise | 3 × 12 | RPE 8 | 01:00 |
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FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | RPE 8 | 02:30 |
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| Overhead press | 4 × 5 | RPE 8 | 02:30 |
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| Bulgarian split squat · Reps per leg | 3 × 10 | RPE 8 | 01:30 |
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| Chin-up · Superset B | 3 × 12 | RPE 8 | 01:00 |
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| Dip · Superset B | 3 × 12 | RPE 8 | 01:00 |
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| Farmer carry · Metres per carry | 4 × 40 | RPE 7.5 | 01:00 |
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Week 4
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
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| Back squat | 2 × 5 | RPE 6 | 02:30 |
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| Bench press | 2 × 5 | RPE 6 | 02:30 |
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| Romanian deadlift | 2 × 8 | RPE 6 | 01:30 |
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| Lat pulldown · Superset A | 2 × 10 | RPE 6 | 01:00 |
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| Push-up · Superset A | 2 × 10 | RPE 6 | 01:00 |
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| Hanging knee raise | 2 × 10 | RPE 6 | 01:00 |
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FULL BODY B - THU
| Exercise | Sets × reps | Effort / load | Rest |
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| Deadlift | 2 × 5 | RPE 6 | 02:30 |
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| Overhead press | 2 × 5 | RPE 6 | 02:30 |
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| Bulgarian split squat · Reps per leg | 2 × 8 | RPE 6 | 01:30 |
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| Chin-up · Superset B | 2 × 10 | RPE 6 | 01:00 |
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| Dip · Superset B | 2 × 10 | RPE 6 | 01:00 |
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| Farmer carry · Metres per carry | 2 × 30 | RPE 6 | 01:00 |
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