Original starter · 6 weeks
Two-Day Weekly Undulating
Alternate high-volume and high-intensity weeks on two days, so a tight schedule still gets a real periodized plan.
6weeks
2days a week
12sessions
185working 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 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 35 | 15 | −57% |
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| Total reps | 312 | 69 | −78% |
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| Reps per set | 8.9 | 4.6 | −48% |
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| Average RPE | 7.3 | 6.8 | −8% |
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Week 1
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | 70% | 03:00 |
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| Bench Press | 4 × 8 | 70% | 02:30 |
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| One-Arm Dumbbell Row · Repetitions per side | 4 × 10 | RPE 7.5 | 01:30 |
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| Reverse Lunge · Repetitions per side | 3 × 10 | RPE 7.5 | 01:30 |
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| Dead Bug · Repetitions per side | 3 × 10 | RPE 6.5 | 00:45 |
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DAY 2 - THU - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 8 | 67.5% | 03:00 |
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| Overhead Press | 4 × 8 | 67.5% | 02:30 |
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| Pull-Up | 4 × 8 | RPE 7.5 | 01:30 |
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| Front Squat | 3 × 8 | 65% | 02:30 |
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| Hip Thrust | 3 × 12 | RPE 7.5 | 01:30 |
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Week 2
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | 82.5% | 03:00 |
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| Bench Press | 5 × 3 | 82.5% | 02:30 |
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| One-Arm Dumbbell Row · Repetitions per side | 3 × 6 | RPE 8 | 01:30 |
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| Reverse Lunge · Repetitions per side | 3 × 6 | RPE 8 | 01:30 |
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| Dead Bug · Repetitions per side | 3 × 8 | RPE 6.5 | 00:45 |
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DAY 2 - THU - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 2 | 85% | 03:00 |
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| Overhead Press | 5 × 3 | 80% | 02:30 |
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| Pull-Up | 5 × 4 | RPE 8.5 | 01:30 |
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| Front Squat | 3 × 4 | 75% | 02:30 |
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| Hip Thrust | 3 × 6 | RPE 8 | 01:30 |
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Week 3
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | 72.5% | 03:00 |
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| Bench Press | 4 × 8 | 72.5% | 02:30 |
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| One-Arm Dumbbell Row · Repetitions per side | 4 × 12 | RPE 8 | 01:30 |
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| Reverse Lunge · Repetitions per side | 3 × 12 | RPE 8 | 01:30 |
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| Dead Bug · Repetitions per side | 3 × 12 | RPE 7 | 00:45 |
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DAY 2 - THU - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 8 | 70% | 03:00 |
|---|
| Overhead Press | 4 × 8 | 70% | 02:30 |
|---|
| Pull-Up | 4 × 10 | RPE 8 | 01:30 |
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| Front Squat | 3 × 8 | 67.5% | 02:30 |
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| Hip Thrust | 3 × 12 | RPE 8 | 01:30 |
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Week 4
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | 85% | 03:00 |
|---|
| Bench Press | 5 × 3 | 85% | 02:30 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Reverse Lunge · Repetitions per side | 3 × 6 | RPE 8.5 | 01:30 |
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| Dead Bug · Repetitions per side | 3 × 8 | RPE 7 | 00:45 |
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DAY 2 - THU - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 2 | 87.5% | 03:00 |
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| Overhead Press | 5 × 3 | 82.5% | 02:30 |
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| Pull-Up | 5 × 4 | RPE 9 | 01:30 |
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| Front Squat | 3 × 4 | 77.5% | 02:30 |
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| Hip Thrust | 3 × 6 | RPE 8.5 | 01:30 |
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Week 5
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | 70% | 03:00 |
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| Bench Press | 2 × 5 | 70% | 02:30 |
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| One-Arm Dumbbell Row · Repetitions per side | 2 × 8 | RPE 6 | 01:30 |
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| Reverse Lunge · Repetitions per side | 2 × 8 | RPE 6 | 01:30 |
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| Dead Bug · Repetitions per side | 2 × 8 | RPE 5.5 | 00:45 |
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DAY 2 - THU - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 3 | 70% | 03:00 |
|---|
| Overhead Press | 2 × 5 | 67.5% | 02:30 |
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| Pull-Up | 2 × 6 | RPE 6 | 01:30 |
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| Front Squat | 2 × 5 | 60% | 02:30 |
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| Hip Thrust | 2 × 8 | RPE 6 | 01:30 |
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Week 6
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
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| Back Squat | 1 × 1 | 95% RPE 9 | 03:00 |
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| Bench Press | 1 × 1 | 95% RPE 9 | 02:30 |
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| One-Arm Dumbbell Row · Repetitions per side | 2 × 8 | RPE 6 | 01:30 |
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| Reverse Lunge · Repetitions per side | 1 × 8 | RPE 5 | 01:30 |
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| Dead Bug · Repetitions per side | 2 × 6 | RPE 5 | 00:45 |
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DAY 2 - THU - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 1 | 95% RPE 9 | 03:00 |
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| Overhead Press | 2 × 3 | 75% | 02:30 |
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| Pull-Up | 2 × 5 | RPE 6 | 01:30 |
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| Front Squat | 2 × 3 | 60% | 02:30 |
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| Hip Thrust | 1 × 8 | RPE 5 | 01:30 |
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