Original starter · 4 weeks
Natural Full Body Foundations
Train every major muscle three times a week with simple lifts and room to learn the technique before you push hard.
4weeks
3days a week
12sessions
198working 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 | 48 | 36 | −25% |
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| Total reps | 452 | 344 | −24% |
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| Reps per set | 9.4 | 9.6 | +1% |
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| Average RPE | 6.9 | 6.0 | −13% |
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Week 1
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 7 | 2:00 |
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| Dumbbell Bench Press | 3 × 8 | RPE 7 | 2:00 |
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| Lat Pulldown | 3 × 10 | RPE 7 | 1:30 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7 | 1:30 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 7 | 1:00 |
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| Dead Bug · per side | 2 × 8 | RPE 6 | 1:00 |
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DAY 2 - WED - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 2:00 |
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| Seated Dumbbell Shoulder Press | 3 × 8 | RPE 7 | 2:00 |
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| Seated Cable Row | 3 × 10 | RPE 7 | 1:30 |
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| Leg Press | 3 × 10 | RPE 7 | 1:30 |
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| Dumbbell Curl | 2 × 12 | RPE 7 | 1:00 |
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| Cable Triceps Pushdown | 2 × 12 | RPE 7 | 1:00 |
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DAY 3 - FRI - Full Body C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 8 | RPE 7 | 2:00 |
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| Incline Dumbbell Press | 3 × 8 | RPE 7 | 2:00 |
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| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 7 | 1:30 |
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| Lying Leg Curl | 3 × 10 | RPE 7 | 1:30 |
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| Standing Calf Raise | 2 × 12 | RPE 7 | 1:00 |
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| Side Plank · seconds per side | 2 × 8 | RPE 6 | 1:00 |
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Week 2
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 7.5 | 2:00 |
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| Dumbbell Bench Press | 3 × 8 | RPE 7.5 | 2:00 |
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| Lat Pulldown | 3 × 10 | RPE 7.5 | 1:30 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7.5 | 1:30 |
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| Dumbbell Lateral Raise | 3 × 12 | RPE 7.5 | 1:00 |
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| Dead Bug · per side | 3 × 8 | RPE 6.5 | 1:00 |
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DAY 2 - WED - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 2:00 |
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| Seated Dumbbell Shoulder Press | 3 × 8 | RPE 7.5 | 2:00 |
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| Seated Cable Row | 3 × 10 | RPE 7.5 | 1:30 |
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| Leg Press | 3 × 10 | RPE 7.5 | 1:30 |
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| Dumbbell Curl | 3 × 12 | RPE 7.5 | 1:00 |
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| Cable Triceps Pushdown | 3 × 12 | RPE 7.5 | 1:00 |
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DAY 3 - FRI - Full Body C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Lying Leg Curl | 3 × 10 | RPE 7.5 | 1:30 |
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| Standing Calf Raise | 3 × 12 | RPE 7.5 | 1:00 |
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| Side Plank · seconds per side | 3 × 8 | RPE 6.5 | 1:00 |
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Week 3
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | RPE 8 | 2:00 |
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| Dumbbell Bench Press | 4 × 8 | RPE 8 | 2:00 |
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| Lat Pulldown | 3 × 12 | RPE 8 | 1:30 |
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| Dumbbell Romanian Deadlift | 3 × 12 | RPE 8 | 1:30 |
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| Dumbbell Lateral Raise | 3 × 15 | RPE 8 | 1:00 |
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| Dead Bug · per side | 3 × 10 | RPE 7 | 1:00 |
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DAY 2 - WED - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 2:00 |
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| Seated Dumbbell Shoulder Press | 4 × 8 | RPE 8 | 2:00 |
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| Seated Cable Row | 3 × 12 | RPE 8 | 1:30 |
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| Leg Press | 3 × 12 | RPE 8 | 1:30 |
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| Dumbbell Curl | 3 × 15 | RPE 8 | 1:00 |
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| Cable Triceps Pushdown | 3 × 15 | RPE 8 | 1:00 |
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DAY 3 - FRI - Full Body C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 8 | RPE 8 | 2:00 |
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| Incline Dumbbell Press | 4 × 8 | RPE 8 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 8 | 1:30 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 8 | 1:30 |
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| Standing Calf Raise | 3 × 15 | RPE 8 | 1:00 |
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| Side Plank · seconds per side | 3 × 10 | RPE 7 | 1:00 |
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Week 4
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 8 | RPE 6 | 2:00 |
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| Dumbbell Bench Press | 2 × 8 | RPE 6 | 2:00 |
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| Lat Pulldown | 2 × 10 | RPE 6 | 1:30 |
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| Dumbbell Romanian Deadlift | 2 × 10 | RPE 6 | 1:30 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 1:00 |
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| Dead Bug · per side | 2 × 8 | RPE 6 | 1:00 |
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DAY 2 - WED - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 8 | RPE 6 | 2:00 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 1:30 |
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| Leg Press | 2 × 10 | RPE 6 | 1:30 |
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| Dumbbell Curl | 2 × 12 | RPE 6 | 1:00 |
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| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 1:00 |
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DAY 3 - FRI - Full Body C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 2 × 8 | RPE 6 | 2:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 6 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 2 × 10 | RPE 6 | 1:30 |
|---|
| Lying Leg Curl | 2 × 10 | RPE 6 | 1:30 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 1:00 |
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| Side Plank · seconds per side | 2 × 8 | RPE 6 | 1:00 |
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