Training Desk
Programmes that progress
4 complete blocks, 19 exercises and 62 working sets — every one prescribed with sets, reps, rest, tempo and the cue that keeps the rep honest. No filler accessories, no junk volume, no guesswork about what comes next.
4
Programmes
19
Exercises
62
Working sets
232
Weekly minutes
Choose your lane
The level legend
Levels describe training age, not ego. Pick the block you can recover from, not the one that looks hardest on paper.
Two years or less of consistent lifting. Loads are conservative and volume ramps weekly.
0 programmes in this tier
Three to five years under the bar. You can autoregulate load and tolerate higher weekly sets.
3 programmes in this tier
Five years plus, technique locked in. Built for lifters chasing specific strength peaks.
1 programme in this tier
Session tracker
Run the session now
Pick a programme, tick off sets and keep the rest timer honest. Everything here mirrors the written prescriptions below.
Session builder
Push Day A — Heavy
Chest · Shoulders · Triceps
- 01
Barbell Bench Press
5 × 5, 5, 5, 3, 3rest 3 mintempo 2-1-1-0Cue — Shoulder blades pinned, feet planted, bar to the nipple line.
- 02
Incline Dumbbell Press
4 × 8–10rest 90 sectempo 3-1-1-0Cue — Thirty-degree bench. Let the dumbbells drift slightly inward at the top.
- 03
Weighted Dip
3 × 8–12rest 2 mintempo 3-0-1-0Cue — Torso leaned forward 20 degrees to bias the chest.
- 04
Cable Lateral Raise
3 × 12–15rest 60 sectempo 2-1-1-1Cue — Lead with the elbow, stop at shoulder height, no shrug.
- 05
Overhead Rope Extension
3 × 10–12rest 60 sectempo 3-1-1-0Cue — Elbows narrow, full stretch at the bottom, no elbow flare.
Session progress
0 / 18 sets · ~0 kcal
Full prescriptions
The programmes
Complete each block for six to eight weeks before rotating. Add load only when every prescribed rep lands with the tempo intact.
2.1K kcal per full rotation
Chest · Shoulders · Triceps
62 min
Duration
480 kcal
Burn
RPE 8
Intensity
18 sets
Volume
| Exercise | Sets | Reps | Rest | Tempo | Coaching cue |
|---|---|---|---|---|---|
| Barbell Bench Press | 5 | 5, 5, 5, 3, 3 | 3 min | 2-1-1-0 | Shoulder blades pinned, feet planted, bar to the nipple line. |
| Incline Dumbbell Press | 4 | 8–10 | 90 sec | 3-1-1-0 | Thirty-degree bench. Let the dumbbells drift slightly inward at the top. |
| Weighted Dip | 3 | 8–12 | 2 min | 3-0-1-0 | Torso leaned forward 20 degrees to bias the chest. |
| Cable Lateral Raise | 3 | 12–15 | 60 sec | 2-1-1-1 | Lead with the elbow, stop at shoulder height, no shrug. |
| Overhead Rope Extension | 3 | 10–12 | 60 sec | 3-1-1-0 | Elbows narrow, full stretch at the bottom, no elbow flare. |
Back · Biceps · Rear Delts
58 min
Duration
455 kcal
Burn
RPE 8
Intensity
18 sets
Volume
| Exercise | Sets | Reps | Rest | Tempo | Coaching cue |
|---|---|---|---|---|---|
| Weighted Pull-Up | 5 | 5, 5, 5, 5, 5 | 3 min | 2-0-1-1 | Chest to the bar, no kipping, full dead hang each rep. |
| Barbell Row | 4 | 8 | 2 min | 2-1-1-0 | Torso 45 degrees, bar to the lower ribs, no torso English. |
| Chest-Supported Row | 3 | 12 | 75 sec | 3-1-1-0 | Squeeze for a full second at the top of every rep. |
| Face Pull | 3 | 15–20 | 45 sec | 2-1-1-1 | Rope to the forehead, hands finishing wider than elbows. |
| Incline Dumbbell Curl | 3 | 10–12 | 60 sec | 3-1-1-0 | Let the arms hang fully behind the torso to stretch the long head. |
Quads · Glutes · Core
70 min
Duration
620 kcal
Burn
RPE 9
Intensity
18 sets
Volume
| Exercise | Sets | Reps | Rest | Tempo | Coaching cue |
|---|---|---|---|---|---|
| Back Squat | 5 | 5, 5, 5, 3, 3 | 3–4 min | 3-1-1-0 | Big brace, knees track over the toes, depth to parallel or below. |
| Romanian Deadlift | 4 | 8 | 2 min | 3-1-1-0 | Push the hips back, bar grazing the thighs, stop at the hamstring stretch. |
| Leg Press | 3 | 12–15 | 90 sec | 2-1-1-0 | Feet mid-platform, never let the lower back round off the pad. |
| Walking Lunge | 3 | 12 per leg | 75 sec | 2-0-1-0 | Long stride, torso upright, drive through the whole front foot. |
| Hanging Leg Raise | 3 | 10–15 | 60 sec | 2-1-2-0 | Curl the pelvis, do not just swing the legs up. |
Aerobic Capacity
42 min
Duration
510 kcal
Burn
RPE 8
Intensity
8 sets
Volume
| Exercise | Sets | Reps | Rest | Tempo | Coaching cue |
|---|---|---|---|---|---|
| Easy Spin Warm-Up | 1 | 10 min | — | Conversational | Cadence 90+, resistance low, nose breathing only. |
| Threshold Interval | 4 | 4 min hard | 3 min easy | 90% HRmax | Target the highest effort you could hold for an hour. Not a sprint. |
| Cool-Down Spin | 1 | 8 min | — | Very easy | Let heart rate fall below 120 before you get off the bike. |
| Dead Hang | 2 | max hold | 90 sec | Passive | Grip and shoulder decompression, breathe through it. |
Week in review
The weekly split
A four-day strength rotation with two conditioning slots and one deliberate rest day. Volume is logged in tonnes lifted across all working sets.
Daily tonnage
101.7t
Peak: Wed
Session detail
| Day | Min | Volume | RPE | Avg HR |
|---|---|---|---|---|
| Mon | 62 | 18.4t | 8.2 | 138 |
| Tue | 48 | 16.2t | 7.1 | 129 |
| Wed | 70 | 21.8t | 8.8 | 144 |
| Thu | 32 | 9.6t | 5.4 | 118 |
| Fri | 58 | 19.1t | 8.4 | 141 |
| Sat | 84 | 12.4t | 6.2 | 132 |
| Sun | 25 | 4.2t | 3.8 | 104 |
| Total | 379 | 101.7t | 6.8 | 129 |
Twelve-week results
What the block produced
Our staff lifter ran the intermediate rotation for twelve weeks while keeping body weight within 400 grams. Five lifts, five personal bests, no belt and no peaking block.
Back squat added 27.5 kg on the same tempo prescription.
Zero missed sessions — average RPE held at 7.6.
Resting heart rate fell eight beats across the block.
All lifts tested at the same body weight, no water cut.
Strength curve