1See your block
Pick 3 to 6 weeks, with or without a lighter week at the end.
Progress planned in blocks, with a lighter week built in.
Start a training block and each week asks a bit more effort, ending with a lighter week: the same weights, half the sets.
Several weeksof building up
A lighter weekplanned in for you
Then againfrom a stronger place
How it works
Three steps. No maths, no spreadsheets.
2Train through it
Lift targets follow the block as you go.
3Take the lighter week
Volume drops so you recover, then the next block begins.
Why it works
Recovery is part of the plan.
Constant progression isn’t possible. Alternating build-up weeks with a lighter week is how most coaches keep lifters progressing over months, not weeks.
- BuildEach week asks a bit more effort.
- RecoverA lighter week to absorb it.
- RepeatStart the next block stronger.
You stay in charge
Plan beyond next week.
Part of Pro. Join before launch and get 50% off Pro or Pro + AI for 3 months.
What each plan gives you
Compare all plansFreeBasics
The plan and every workout in it.
ProThis feature
Training blocks with a lighter week built in.
Pro + AIPlus
Plus a coach that proposes changes.
Questions about
training blocks
How long is a block?
Several weeks, ending in a lighter week.
Is the plan itself free?
Yes. Blocks are the Pro addition.
Can I skip the lighter week?
It’s planned in, but you decide how you train.
Does it work with lift targets?
Yes, targets follow the block.
Be one of the first in.
We’re opening Mitta to small groups. Join before launch and get 50% off Pro or Pro + AI for 3 months.