Block 2 Workout Program
Current Progress: Week 3, Friday (completed)
Week 1
Monday
| Exercise | Sets | Reps | Intensity | Weight |
|---|
| Squat | 1 | 1 | RPE5 | 285 |
| Squat | 4 | 4 | 64% 1RM | 205 |
| Bench Press (paused) | 1 | 1 | RPE7 | 205 |
| Bench Press (paused) | 1 | 4 | — | 155 |
| Bench Press (paused) | 1 | 6 | 71% 1RM | 155 |
| Paused Deadlift (0-1-0) | 1 | 3 | RPE5-6 | 255 |
| Deadlift | 3 | 5 | -15% load | — |
| Single Arm Lat Pulldown | 3 | 5/side | RPE8 cap | — |
Wednesday
| Exercise | Sets | Reps | Intensity | Weight |
|---|
| Paused Squat (0-1-0) | 1 | 3 | RPE5-6 | 225 |
| Squat | 3 | 5 | 61% 1RM | 190 |
| 3CT Paused Bench | 1 | 3 | RPE5 | — |
| 3CT Paused Bench | 1 | 3 | RPE6 | 135 |
| 3CT Paused Bench | 1 | 3 | RPE7 | 155 |
| DB Shoulder Press | 3 | 8 | RPE8 cap | — |
| Wide Grip Lat Pulldown | 3 | 8 | RPE8 cap | — |
Friday
| Exercise | Sets | Reps | Intensity | Weight |
|---|
| Deadlift | 1 | 1 | RPE5 | 245 |
| Deadlift | 4 | 4 | 61% 1RM | 175 |
| Bench Press (paused) | 1 | 4 | RPE6 | 155 |
| Bench Press (paused) | 1 | 4 | RPE7 | 165 |
| Bench Press (paused) | 3 | 5 | -12.5% load | 140 |
| Leg Press | 3 | 10 | RPE7 cap | — |
| Seated Hamstring Curl | 3 | 6 | RPE8 cap | — |
Week 2
Monday
| Exercise | Sets | Reps | Intensity | Weight |
|---|
| Squat | 1 | 1 | RPE6 | 245 |
| Squat | 4 | 4 | 64% 1RM | 245 |
| Bench Press (paused) | 1 | 1 | ok RPE7.5 | 205 |
| Bench Press (paused) | 1 | 4 | — | 155 |
| Bench Press (paused) | 1 | 6 | 71% 1RM | — |
| Paused Deadlift (0-1-0) | 1 | 3 | RPE6 | — |
| Deadlift | 3 | 5 | -15% load | — |
| Single Arm Lat Pulldown | 3 | 5/side | RPE8 cap | — |
Wednesday
| Exercise | Sets | Reps | Intensity | Weight |
|---|
| Paused Squat (0-1-0) | 1 | 3 | RPE6 | — |
| Squat | 3 | 5 | 61% 1RM | — |
| 3CT Paused Bench | 1 | 3 | RPE5 | 135 |
| 3CT Paused Bench | 1 | 3 | RPE6 | 145 |
| 3CT Paused Bench | 1 | 3 | RPE7 | 155 |
| DB Shoulder Press | 3 | 8 | RPE8 cap | — |
| Wide Grip Lat Pulldown | 3 | 8 | RPE8 cap | — |
Friday
| Exercise | Sets | Reps | Intensity | Weight |
|---|
| Deadlift | 1 | 1 | RPE6 | 250 |
| Deadlift | 4 | 4 | 61% 1RM | 175 |
| Bench Press (paused) | 1 | 4 | RPE6 | 155 |
| Bench Press (paused) | 1 | 4 | RPE7 | 165 |
| Bench Press (paused) | 3 | 5 | -12.5% load | 140 |
| Leg Press | 3 | 10 | RPE7 cap | — |
| Seated Hamstring Curl | 3 | 6 | RPE8 cap | — |
Week 3
Monday
| Exercise | Sets | Reps | Intensity | Weight |
|---|
| Squat | 1 | 6 | RPE7 | 275 |
| Squat | 4 | 4 | 64% 1RM | 205 |
| Bench Press (paused) | 1 | 1 | RPE8 | 225 |
| Bench Press (paused) | 1 | 4 | — | 165 |
| Bench Press (paused) | 1 | 6 | 71% 1RM | 165 |
| Paused Deadlift (0-1-0) | 1 | 3 | RPE6-6.5 | 265 |
| Deadlift | 3 | 5 | -15% load | 225 |
| Single Arm Lat Pulldown | 3 | 5/side | RPE8 cap | — |
Wednesday
| Exercise | Sets | Reps | Intensity | Weight |
|---|
| Paused Squat (0-1-0) | 1 | 3 | RPE6-6.5 | 245 |
| Squat | 3 | 5 | 61% 1RM | 190 |
| 3CT Paused Bench | 1 | 3 | RPE5 | 135 |
| 3CT Paused Bench | 1 | 3 | RPE6 | 145 |
| 3CT Paused Bench | 1 | 3 | RPE7 | 165 |
| DB Shoulder Press | 3 | 8 | RPE8 cap | — |
| Wide Grip Lat Pulldown | 3 | 8 | RPE8 cap | — |
Friday
| Exercise | Sets | Reps | Intensity | Weight |
|---|
| Deadlift | 1 | 1 | RPE7 | 200 |
| Deadlift | 4 | 4 | 61% 1RM | 175 |
| Bench Press (paused) | 1 | 4 | RPE6 | 155 |
| Bench Press (paused) | 1 | 4 | RPE7 | 165 |
| Bench Press (paused) | 3 | 5 | -12.5% load | 140 |
| Leg Press | 3 | 10 | RPE7 cap | — |
| Seated Hamstring Curl | 3 | 8 | RPE8 cap | — |
Accessories (All Weeks)
Performed after main lifts:
| Exercise | Sets | Reps | Intensity |
|---|
| Low Intensity Cardio (bike or incline walk) | — | 25 mins | @6/10 intensity |
| Low Intensity Cardio (bike or incline walk) | — | 25 mins | @6/10 intensity |
| Wide Grip Row of Choice | 3 | 8 | RPE8 cap |
| Narrow Grip Row of Choice | 3 | 5 | RPE8 cap |
| Bicep Curl of Choice | 3 | 8 | RPE9 cap |
| Tricep Isolation of Choice | 3 | 8 | RPE9 cap |
Program Notes
- Structure: Top single at RPE target → back-off sets at percentage
- Paused variations: 0-1-0 = pause at bottom, 3CT = 3-count pause
- RPE cap: Don't exceed this RPE even if hitting target reps
- Percentage work: Based on estimated 1RM
Estimated 1RMs (from weights used)
- Squat: ~320 lbs (based on 205 @ 64%)
- Bench: ~220 lbs (based on 155 @ 71%)
- Deadlift: ~290 lbs (based on 175 @ 61%)