Original starter · 4 weeks
Climber Foundation
Two sessions build pulling strength, shoulder stability and core tension so you climb better and stay injury free.
4weeks
2days a week
8sessions
125working 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 | 27 | 34 | +26% |
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| Total reps | 263 | 477 | +81% |
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| Reps per set | 9.7 | 14.0 | +44% |
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| Average RPE | 6.2 | 7.0 | +14% |
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Week 1
DAY 1 - MON - PULL AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
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| Pull-Up · Band assisted if needed | 3 × 5 | RPE 7 | 02:00 |
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| Inverted Row | 3 × 8 | RPE 6.5 | 01:30 |
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| Push-Up · Antagonist | 3 × 8 | RPE 6.5 | 01:00 |
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| Hanging Knee Raise | 2 × 8 | RPE 6 | 01:00 |
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| External Rotation | 2 × 12 | RPE 6 | 00:45 |
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DAY 2 - THU - LEGS AND SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
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| Goblet Squat · Deep, hold the bottom | 3 × 8 | RPE 6 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 8 | RPE 6 | 01:30 |
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| Scapular Pull-Up | 2 × 6 | RPE 6 | 01:00 |
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| Y-T-W Raise · Light, repetitions per letter | 2 × 8 | RPE 6 | 01:00 |
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| Reverse Wrist Curl | 2 × 12 | RPE 6 | 00:45 |
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| Plank · Seconds per hold | 2 × 30 | RPE 6 | 00:45 |
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Week 2
DAY 1 - MON - PULL AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
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| Pull-Up · Band assisted if needed | 3 × 6 | RPE 7 | 02:00 |
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| Inverted Row | 3 × 10 | RPE 7 | 01:30 |
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| Push-Up · Antagonist | 3 × 10 | RPE 7 | 01:00 |
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| Hanging Knee Raise | 3 × 8 | RPE 6.5 | 01:00 |
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| External Rotation | 2 × 15 | RPE 6 | 00:45 |
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DAY 2 - THU - LEGS AND SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 3 × 10 | RPE 6.5 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 6.5 | 01:30 |
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| Scapular Pull-Up | 3 × 6 | RPE 6 | 01:00 |
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| Y-T-W Raise · Light, repetitions per letter | 2 × 10 | RPE 6 | 01:00 |
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| Reverse Wrist Curl | 2 × 15 | RPE 6 | 00:45 |
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| Plank · Seconds per hold | 3 × 30 | RPE 6 | 00:45 |
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Week 3
DAY 1 - MON - PULL AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
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| Pull-Up · Band assisted if needed | 4 × 5 | RPE 7.5 | 02:00 |
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| Inverted Row | 3 × 10 | RPE 7.5 | 01:30 |
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| Push-Up · Antagonist | 3 × 10 | RPE 7.5 | 01:00 |
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| Hanging Knee Raise | 3 × 10 | RPE 7 | 01:00 |
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| External Rotation | 3 × 12 | RPE 6.5 | 00:45 |
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DAY 2 - THU - LEGS AND SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
|---|
| Scapular Pull-Up | 3 × 8 | RPE 6.5 | 01:00 |
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| Y-T-W Raise · Light, repetitions per letter | 3 × 8 | RPE 6.5 | 01:00 |
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| Reverse Wrist Curl | 3 × 12 | RPE 6.5 | 00:45 |
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| Plank · Seconds per hold | 3 × 40 | RPE 6.5 | 00:45 |
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Week 4
DAY 1 - MON - PULL AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
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| Pull-Up · Band assisted if needed | 4 × 6 | RPE 7.5 | 02:00 |
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| Inverted Row | 3 × 12 | RPE 7.5 | 01:30 |
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| Push-Up · Antagonist | 3 × 12 | RPE 7.5 | 01:00 |
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| Hanging Knee Raise | 3 × 10 | RPE 7.5 | 01:00 |
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| External Rotation | 3 × 15 | RPE 6.5 | 00:45 |
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DAY 2 - THU - LEGS AND SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 3 × 12 | RPE 7 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 3 × 12 | RPE 7 | 01:30 |
|---|
| Scapular Pull-Up | 3 × 8 | RPE 7 | 01:00 |
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| Y-T-W Raise · Light, repetitions per letter | 3 × 10 | RPE 6.5 | 01:00 |
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| Reverse Wrist Curl | 3 × 15 | RPE 6.5 | 00:45 |
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| Plank · Seconds per hold | 3 × 45 | RPE 7 | 00:45 |
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