All programs6 weeks · 3 days/week
Intermediate · Strength
Strength Basics
Six weeks of simple strength work for legs, back, and overhead positions.
How it works
1
Lower-body strength
Day 1 · Squat and press · 30 minutes
2
Full-body foundation
Day 3 · Hinge, squat, press, carry · 15 minutes
3
Back and rack
Day 5 · Row, press, front rack · 30 minutes
The sessions repeat across the block so the user can practice the same patterns, see progress, and make small edits without losing the thread.