Original starter · 4 weeks
Your First Month in the Gym
Learn your way around the gym with three simple full-body sessions a week.
4weeks
3days a week
12sessions
162working 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 | 39 | 23 | −41% |
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| Total reps | 348 | 200 | −43% |
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| Reps per set | 8.9 | 8.7 | −3% |
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| Average RPE | 6.8 | 5.3 | −22% |
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Week 1
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
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| Leg Press | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Machine Chest Press | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Dumbbell Romanian Deadlift | 2 × 10-12 | RPE 7 | 01:30 |
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| Dead Bug | 2 × 10 | RPE 6.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
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| Goblet Squat | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Seated Cable Row | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Machine Shoulder Press | 2 × 10-12 | RPE 7 | 01:30 |
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| Lying Leg Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
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| Pallof Press | 2 × 10 | RPE 6.5 | 01:00 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
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| Dumbbell Bench Press | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Assisted Pull-Up | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Dumbbell Reverse Lunge | 2 × 10-12 | RPE 7 | 01:30 |
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| Cable Pull-Through | 2 × 10-12 | RPE 7 | 01:30 |
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| Dumbbell Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
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| Cable Triceps Pushdown | 2 × 12-15 | RPE 7.5 | 01:00 |
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Week 2
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 8-10 | RPE 7.5 | 02:00 |
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| Machine Chest Press | 4 × 6-8 | RPE 7.5 | 02:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 7.5 | 02:00 |
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| Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8 | 01:30 |
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| Dead Bug | 3 × 10 | RPE 7.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 6-8 | RPE 7.5 | 02:30 |
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| Seated Cable Row | 3 × 8-10 | RPE 7.5 | 02:00 |
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| Machine Shoulder Press | 3 × 10-12 | RPE 8 | 01:30 |
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| Lying Leg Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
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| Pallof Press | 3 × 10 | RPE 7.5 | 01:00 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 3 × 8-10 | RPE 7.5 | 02:00 |
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| Assisted Pull-Up | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Reverse Lunge | 3 × 10-12 | RPE 8 | 01:30 |
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| Cable Pull-Through | 3 × 10-12 | RPE 8 | 01:30 |
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| Dumbbell Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
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| Cable Triceps Pushdown | 3 × 12-15 | RPE 8.5 | 01:00 |
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Week 3
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 8-10 | RPE 8.5 | 02:00 |
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| Machine Chest Press | 4 × 6-8 | RPE 8.5 | 02:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 8.5 | 02:00 |
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| Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Dead Bug | 3 × 10 | RPE 8 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 6-8 | RPE 8.5 | 02:30 |
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| Seated Cable Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Machine Shoulder Press | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Lying Leg Curl | 3 × 12-15 | RPE 9 | 01:00 |
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| Pallof Press | 3 × 10 | RPE 8 | 01:00 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 3 × 8-10 | RPE 8.5 | 02:00 |
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| Assisted Pull-Up | 3 × 8-10 | RPE 8.5 | 02:00 |
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| Dumbbell Reverse Lunge | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Cable Pull-Through | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Dumbbell Curl | 3 × 12-15 | RPE 9 | 01:00 |
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| Cable Triceps Pushdown | 3 × 12-15 | RPE 9 | 01:00 |
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Week 4
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
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| Leg Press | 2 × 8-10 | RPE 5 | 02:00 |
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| Machine Chest Press | 2 × 6-8 | RPE 5 | 02:30 |
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| Lat Pulldown | 2 × 8-10 | RPE 5 | 02:00 |
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| Dumbbell Romanian Deadlift | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Dead Bug | 1 × 10 | RPE 5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
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| Goblet Squat | 2 × 6-8 | RPE 5 | 02:30 |
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| Seated Cable Row | 2 × 8-10 | RPE 5 | 02:00 |
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| Machine Shoulder Press | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Lying Leg Curl | 1 × 12-15 | RPE 6 | 01:00 |
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| Pallof Press | 1 × 10 | RPE 5 | 01:00 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
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| Dumbbell Bench Press | 2 × 8-10 | RPE 5 | 02:00 |
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| Assisted Pull-Up | 2 × 8-10 | RPE 5 | 02:00 |
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| Dumbbell Reverse Lunge | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Cable Pull-Through | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Dumbbell Curl | 1 × 12-15 | RPE 6 | 01:00 |
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| Cable Triceps Pushdown | 1 × 12-15 | RPE 6 | 01:00 |
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