MDRN / Programmes / Block 3 of 3
Tempo 12
The same six shapes and the same weight. What changes is the clock.
12 weeks 3 monthly documents · one dial: how slowly the weight comes down · then Foundation 12, a second time, with nine months of numbers behind it
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
- Three seconds down on the lead movement, normal speed back up. Everything else runs as it did. Expect to take weight off, and expect it to be harder anyway.
- Press, weeks 5 to 8
- Three seconds down on the first three movements of every session. The bands do not move all block, so the sheet from Foundation still reads straight across.
- Prove, weeks 9 to 12
- Three seconds down on everything, and a one second pause at the bottom of the lead. 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 been through Load 12 and wants the same weights to start being hard again without adding any.
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 still adding weight easily every month. If the load is still climbing, keep climbing it; this block is for when it stops.
- Somebody who finds slow lowering makes a joint complain. Say so at the check-in and the plan holds the bands and leaves the clock alone.
- Somebody expecting the numbers on the sheet to go up. They will probably go down, and that is what the block is.
What it will not do
It will not add weight to anything. Expect to take some off, and expect it to be harder anyway, which is the entire point and also the reason people quit it.
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
Foundation 12, a second time, with nine months of numbers behind it. Foundation 12 moves a different dial: the rep band on whichever movement leads.
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.