Original starter · 4 weeks
Joint-Friendly Strength Starter
Get stronger with lifts that go easy on the knees, back and shoulders.
4weeks
3days a week
12sessions
163working 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 | 24 | −38% |
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| Total reps | 280 | 171 | −39% |
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| Reps per set | 7.2 | 7.1 | −1% |
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| Average RPE | 6.3 | 4.8 | −24% |
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Week 1
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box Squat | 3 × 6-8 | RPE 6 | 02:30 |
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| Dumbbell Floor Press | 3 × 6-8 | RPE 6 | 02:30 |
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| Seated Cable Row | 3 × 8 | RPE 6.5 | 02:00 |
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| Cable Pull-Through | 2 × 10-12 | RPE 7 | 01:30 |
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| Pallof Press | 2 × 8-10 | RPE 6 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 6-8 | RPE 6 | 02:30 |
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| Lat Pulldown | 3 × 8 | RPE 6.5 | 02:00 |
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| Machine Shoulder Press | 3 × 8 | RPE 6.5 | 02:00 |
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| Dumbbell Step-Up | 2 × 10-12 | RPE 7 | 01:30 |
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| Suitcase Carry · 30 m each side | 2 × 1 | RPE 6 | 01:30 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 6-8 | RPE 6 | 02:30 |
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| Chest-Supported Dumbbell Row | 3 × 6-8 | RPE 6 | 02:30 |
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| Machine Chest Press | 3 × 8 | RPE 6.5 | 02:00 |
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| Back Extension | 2 × 10-12 | RPE 7 | 01:30 |
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| Side Plank | 2 × 8-10 | RPE 6 | 01:00 |
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Week 2
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box Squat | 4 × 6-8 | RPE 7 | 02:30 |
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| Dumbbell Floor Press | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Seated Cable Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Cable Pull-Through | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Pallof Press | 3 × 8-10 | RPE 7 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Machine Shoulder Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Step-Up | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Suitcase Carry · 30 m each side | 3 × 1 | RPE 7 | 01:30 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Machine Chest Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Back Extension | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Side Plank | 3 × 8-10 | RPE 7 | 01:00 |
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Week 3
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Dumbbell Floor Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Seated Cable Row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Cable Pull-Through | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Pallof Press | 3 × 8-10 | RPE 7.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Lat Pulldown | 3 × 8 | RPE 8 | 02:00 |
|---|
| Machine Shoulder Press | 3 × 8 | RPE 8 | 02:00 |
|---|
| Dumbbell Step-Up | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Suitcase Carry · 30 m each side | 3 × 1 | RPE 7.5 | 01:30 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Machine Chest Press | 3 × 8 | RPE 8 | 02:00 |
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| Back Extension | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Side Plank | 3 × 8-10 | RPE 7.5 | 01:00 |
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Week 4
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box Squat | 2 × 6-8 | RPE 4.5 | 02:30 |
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| Dumbbell Floor Press | 2 × 6-8 | RPE 4.5 | 02:30 |
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| Seated Cable Row | 2 × 8 | RPE 5 | 02:00 |
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| Cable Pull-Through | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Pallof Press | 1 × 8-10 | RPE 4.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 2 × 6-8 | RPE 4.5 | 02:30 |
|---|
| Lat Pulldown | 2 × 8 | RPE 5 | 02:00 |
|---|
| Machine Shoulder Press | 2 × 8 | RPE 5 | 02:00 |
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| Dumbbell Step-Up | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Suitcase Carry · 30 m each side | 1 × 1 | RPE 4.5 | 01:30 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 2 × 6-8 | RPE 4.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 6-8 | RPE 4.5 | 02:30 |
|---|
| Machine Chest Press | 2 × 8 | RPE 5 | 02:00 |
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| Back Extension | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Side Plank | 1 × 8-10 | RPE 4.5 | 01:00 |
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