A week that actually fits
This is a five-day example. Most members run three or four days, and the portal builds the split around the days you told it you have.
Five sessions, two rest days
Heaviest work early in the week, conditioning at the weekend, and two days where nothing is scheduled at all.
Lower body
Squat, Romanian deadlift, split squat, calf work. The heaviest session of the week, placed while you are freshest.
HeavyUpper push
Bench press, overhead press, dips or push-ups, triceps. Roughly 45 minutes.
ModerateRest or walk
No session. Thirty to sixty minutes of easy walking if you have it, mobility work if the hips are complaining.
Upper pull
Pull-ups, barbell row, face pulls, biceps. Balances everything you pressed on Tuesday.
ModerateLower body
Hip thrust, split squat, hamstring work, farmer carry. Lighter than Monday and more single-leg.
ModerateConditioning
Twenty to thirty minutes of intervals, cycling or rowing. Hard enough to notice, easy enough to repeat.
LightRest
Nothing scheduled. This is where the adaptation from the week actually happens.
What Monday actually looks like
A session in the portal is a list, not a paragraph. This is the same Monday written out the way you would see it on your phone.
| Movement | Sets × reps | Rest | Note |
|---|---|---|---|
| Back squat | 4 × 5 | 3 min | Leave one rep in reserve on every set |
| Romanian deadlift | 3 × 8 | 2 min | Stop at the hamstring limit, not the floor |
| Split squat | 3 × 10 each side | 90 s | Rear foot on the floor to start |
| Calf raise | 3 × 15 | 60 s | Full stretch at the bottom |
| Plank | 3 × 40 s | 45 s | Glutes tight, ribs down |
Three days instead of five
If you told the intake you have three days, the same work compresses into full-body sessions rather than being cut. You keep the squat, the hinge, a push, a pull and a carry; what goes is the accessory volume, which is the part that matters least.
| Days available | Structure | What changes |
|---|---|---|
| Two | Two full-body sessions | One main lift per pattern, no accessories |
| Three | Three full-body sessions | Main lifts plus one accessory each |
| Four | Upper and lower, twice each | More volume per pattern |
| Five | The split above | Conditioning gets its own slot |
The four-week block
Weeks one to three climb: same movements, a little more load or one more set. Week four drops to roughly two thirds of the load and fewer sets. Then the block rebuilds from what you actually completed, not from what was planned.
| Week | Load | Volume | How it should feel |
|---|---|---|---|
| 1 | Baseline | Baseline | Comfortably hard, two reps left over |
| 2 | +2 to 5% | +1 set on main lifts | Hard, one rep left over |
| 3 | +2 to 5% | Held | Genuinely hard, nothing left over |
| 4 | ~65% | Reduced | Almost too easy, which is the point |
This is an illustrative week, not a prescription. Your own plan is generated from your intake and adjusts as you log. If you have a health condition or are returning from injury, speak to a qualified professional first.
Three weeks up, one week down
The deload is on the calendar from day one. It costs you one easy week and saves the three-week hole that follows a burnout.
Get your own week
Answer the intake, and your first training block and fuelling targets are waiting before you close the tab.
Membership is $11.99 per week in Australian dollars, billed until you cancel. Cancel any time by email or from your account settings. See the Terms of Service and membership details.