Original starter · 4 weeks
On-Duty Strength Maintenance
Two efficient full-body sessions that keep strength and test readiness through shift work, deployment or a busy duty schedule.
4weeks
2days a week
8sessions
112working 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 |
|---|
| Working sets | 30 | 20 | −33% |
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| Total reps | 378 | 228 | −40% |
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| Reps per set | 12.6 | 11.4 | −10% |
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| Average RPE | 7.1 | 6.5 | −8% |
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Week 1
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 5 | RPE 7.5 | 2:30 |
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| Bench Press | 3 × 8 | RPE 7 | 1:45 |
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| Pull-Up | 3 × 8 | RPE 7 | 1:45 |
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| Push-Up | 3 × 12 | RPE 7 | 1:00 |
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| Farmer's Carry · metres | 3 × 30 | RPE 7 | 1:15 |
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DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 5 | RPE 7.5 | 2:30 |
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| Overhead Press | 3 × 8 | RPE 7 | 1:45 |
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| One-Arm Dumbbell Row · per side | 3 × 8 | RPE 7 | 1:45 |
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| Sit-Up | 3 × 12 | RPE 7 | 1:00 |
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| Sled Push · metres | 3 × 30 | RPE 7 | 1:15 |
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Week 2
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 4 | RPE 8 | 2:30 |
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| Bench Press | 3 × 8 | RPE 7.5 | 1:45 |
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| Pull-Up | 3 × 8 | RPE 7.5 | 1:45 |
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| Push-Up | 3 × 15 | RPE 7.5 | 1:00 |
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| Farmer's Carry · metres | 3 × 40 | RPE 7.5 | 1:15 |
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DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 4 | RPE 8 | 2:30 |
|---|
| Overhead Press | 3 × 8 | RPE 7.5 | 1:45 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 8 | RPE 7.5 | 1:45 |
|---|
| Sit-Up | 3 × 15 | RPE 7.5 | 1:00 |
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| Sled Push · metres | 3 × 40 | RPE 7.5 | 1:15 |
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Week 3
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 3 | RPE 8 | 3:00 |
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| Bench Press | 3 × 6 | RPE 8 | 2:00 |
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| Pull-Up | 3 × 6 | RPE 8 | 2:00 |
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| Push-Up | 3 × 18 | RPE 8 | 1:00 |
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| Farmer's Carry · metres | 3 × 40 | RPE 8 | 1:15 |
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DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 3 | RPE 8 | 3:00 |
|---|
| Overhead Press | 3 × 6 | RPE 8 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 6 | RPE 8 | 2:00 |
|---|
| Sit-Up | 3 × 18 | RPE 8 | 1:00 |
|---|
| Sled Push · metres | 3 × 40 | RPE 8 | 1:15 |
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Week 4
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 2 × 3 | RPE 6.5 | 2:30 |
|---|
| Bench Press | 2 × 6 | RPE 6.5 | 1:45 |
|---|
| Pull-Up | 2 × 6 | RPE 6.5 | 1:45 |
|---|
| Push-Up | 2 × 12 | RPE 6.5 | 1:00 |
|---|
| Farmer's Carry · metres | 2 × 30 | RPE 6.5 | 1:15 |
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DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 2 × 3 | RPE 6.5 | 2:30 |
|---|
| Overhead Press | 2 × 6 | RPE 6.5 | 1:45 |
|---|
| One-Arm Dumbbell Row · per side | 2 × 6 | RPE 6.5 | 1:45 |
|---|
| Sit-Up | 2 × 12 | RPE 6.5 | 1:00 |
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| Sled Push · metres | 2 × 30 | RPE 6.5 | 1:15 |
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