MDRN / Programmes / Block 2 of 3
Load 12
The same six shapes, pulled apart. The lead gets heavier while the rest get longer.
12 weeks 3 monthly documents · one dial: both ends of the band, in opposite directions · then Tempo 12
The three months
The skeleton never moves: the same six patterns, the same number of sessions, the same warm up, the same plate. What moves inside it is one dial, one step at a time.
- Open, weeks 1 to 4
- Both ends start where Foundation left them. Write the bands down again, because this block is going to move them apart.
- Press, weeks 5 to 8
- The lead goes a rung heavier and everything after it goes a rung longer. Same session, same six shapes, two ends travelling in opposite directions.
- Prove, weeks 9 to 12
- Two rungs apart now, which is the widest this block goes. The last week takes two sets of everything, on purpose.
It has an end date, and it is yours
Three monthly documents of four weeks each, so a block ends three months after it starts and your plan prints the date. A calendar month is a few days longer than four weeks, and those spare days are the ones that absorb a session you missed.
There is no cohort and no countdown here. We have no members to put you in a group with, and a seat count or a clock ticking down would be something we invented to make you anxious. A date on your own calendar is a real deadline and it needs neither.
What finishing it means
A block asks for your sessions a week times 12. On three a week that is 36, and it is finished at 24 of them, not 36. A number nobody reaches only teaches people they are bad at this, so the finish line is set where a real life can cross it.
Who it is for
Anybody who has finished Foundation 12 and has twelve weeks of their own numbers to push against.
Who it is not for
Three honest answers. If one of them is you, this is the wrong block and we would rather you knew now.
- Somebody who has not done Foundation 12 or its equivalent. Pulling the band apart before the shapes are automatic is how form goes first and the back goes second.
- Somebody in a stretch with no spare recovery. The lead movement gets genuinely heavy here, and a block that needs sleep is a bad fit for a month that has none.
- Somebody who wants variety. This is the same six movements for the third and fourth month running, on purpose.
What it will not do
It will not tell you what weight to use. It tells you the band and the direction; what is in your hands is yours to decide and yours to write down.
The six movements in it
The same six in every block. Each has its own page with the cue, the faults that actually show up, and the version that needs no equipment.
- Goblet squatSquat
- Push-upPush
- Romanian deadliftHinge
- One-arm rowPull
- Farmer carryCarry
- PlankBrace
What comes after it
Tempo 12. Tempo 12 moves a different dial: how slowly the weight comes down.
Nothing on this page is medical advice and none of it is a diagnosis. MDRN is a general wellness product. If anything in your health picture needs attention, talk to a clinician.
See one before you decide.
A sample plan, built by the real engine, shows how a plan is set out: the sessions, the bands, the plate. Every sample is a first month, so it is Foundation 12 rather than this block. Your own is free and takes three minutes.