8 week programe
Welcome to your 8-week muscle, strength and conditioning program! This course is designed to help you make serious gains with a balanced, efficient approach. Each week, you’ll train three days: two full-body strength sessions focused on maximizing muscle engagement and growth, plus one cardio session to boost endurance and overall conditioning. We’ll use a controlled tempo of 3-0-1-0 to ensure quality muscle activation, with 2-3 minutes of rest between sets to maintain power and energy. Each set will be dialed in with a 2-3 Reps In Reserve (RIR) strategy, pushing you close to your max while building strength safely and sustainably. Let’s get started on your journey to real results!
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Flexibility and Mobility
This 5-10 minute flexibility and mobility session improves range of motion, reduces muscle tension, and supports recovery by stretching major muscle groups.
This 5-10 minute flexibility and mobility session improves range of motion, reduces muscle tension, and supports recovery by stretching major muscle groups.
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Landmine Push Press 3 x 4
A power-focused exercise that combines a press and explosive movement to build strength and coordination in the upper body.
A power-focused exercise that combines a press and explosive movement to build strength and coordination in the upper body.
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A1. Romanian Deadlift 3x8
Builds hamstring, glute, and lower back strength with a focus on hip hinge mechanics.
Builds hamstring, glute, and lower back strength with a focus on hip hinge mechanics.
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A2. Dead Bug with Banded Assistance 3x8 each side
Enhances core stability and coordination by opposing arm and leg movements with added resistance.
Enhances core stability and coordination by opposing arm and leg movements with added resistance.
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A3. TRX W (Tempo 2200) 3x8
Strengthens the upper back and rear deltoids while promoting scapular control and posture improvement.
Strengthens the upper back and rear deltoids while promoting scapular control and posture improvement.
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B1. Bench Press 3x8
A classic upper-body strength exercise targeting the chest, shoulders, and triceps.
A classic upper-body strength exercise targeting the chest, shoulders, and triceps.
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B2. Supinated Low Bar Pull-Ups 3xRIR 2-3
Targets the biceps, lats, and upper back with an emphasis on grip strength.
Targets the biceps, lats, and upper back with an emphasis on grip strength.
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B3. Weighted Side Box Step Up 3x8
Strengthens the glutes, quads, and hamstrings while challenging balance and stability.
Strengthens the glutes, quads, and hamstrings while challenging balance and stability.
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Accessory: C1. Mixed Farmers Carry + Front Rack Carry 2-3x25 seconds each
Builds grip, core, and shoulder stability by combining loaded carries in two different positions.
Builds grip, core, and shoulder stability by combining loaded carries in two different positions.
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Accessory: C2. Weighted Single-Leg Calf Raises 2-3x10 each leg
Targets calf muscles with added resistance to improve strength and balance.
Targets calf muscles with added resistance to improve strength and balance.
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Accessory: C3. Pallof Press with Rotation 2-3x8 each side
Develops core strength and anti-rotation stability through controlled rotational movements.
Develops core strength and anti-rotation stability through controlled rotational movements.
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Flexibility and Mobility
This 5-10 minute flexibility and mobility session improves range of motion, reduces muscle tension, and supports recovery by stretching major muscle groups.
This 5-10 minute flexibility and mobility session improves range of motion, reduces muscle tension, and supports recovery by stretching major muscle groups.
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Landmine Push Press 3x4
A powerful upper-body exercise that develops explosive shoulder and arm strength while engaging the core for stability.
A powerful upper-body exercise that develops explosive shoulder and arm strength while engaging the core for stability.
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A1. Romanian Deadlift 3x8
A hamstring and glute-focused exercise that strengthens the posterior chain with controlled hip hinging.
A hamstring and glute-focused exercise that strengthens the posterior chain with controlled hip hinging.
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A2. Dead Bug with Banded Assistance 3x10 each
Core stability exercise that challenges coordination and control.
Core stability exercise that challenges coordination and control.
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Strengthens the upper back and shoulders while improving posture.
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Builds chest, shoulders, and triceps strength.
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B2. Supinated Low Bar Pull-Ups 3xRIR 1-2
Targets the biceps, lats, and upper back with a focus on strength.
Targets the biceps, lats, and upper back with a focus on strength.
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Builds unilateral leg strength and stability.
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Accessory: C1. Mixed Farmers Carry + Front Rack Carry 2-3x30 sec each
Improves grip strength, core stability, and posture.
Improves grip strength, core stability, and posture.
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Accessory: C2. Weighted Single-Leg Calf Raises 2-3x10 each
Isolates the calves to improve ankle stability and lower leg strength.
Isolates the calves to improve ankle stability and lower leg strength.
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Enhances core strength and rotational control.
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Mobility and Flexibility
This 5-10 minute flexibility and mobility session improves range of motion, reduces muscle tension, and supports recovery by stretching major muscle groups.
This 5-10 minute flexibility and mobility session improves range of motion, reduces muscle tension, and supports recovery by stretching major muscle groups.
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Medball Granny Toss 3x5
An explosive full-body movement focusing on power generation through the hips and core.
An explosive full-body movement focusing on power generation through the hips and core.
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Mobility and Flexibility
This 5-10 minute flexibility and mobility session improves range of motion, reduces muscle tension, and supports recovery by stretching major muscle groups.
This 5-10 minute flexibility and mobility session improves range of motion, reduces muscle tension, and supports recovery by stretching major muscle groups.
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A powerful upper-body movement focusing on the shoulders, core, and legs.
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Focuses on hamstring, glute, and lower back strength.
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Engages the core, improving stability and control.
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A3. TRX W 3x12, Tempo 2200
A great upper body exercise targeting the back and shoulders for posture and stability.
A great upper body exercise targeting the back and shoulders for posture and stability.
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B1. Bench Press 3x8
Builds upper body strength, primarily targeting the chest, shoulders, and triceps.
Builds upper body strength, primarily targeting the chest, shoulders, and triceps.
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B2. Supinated Low Bar Pull-Ups 3xRIR 0-1
A variation of the pull-up focusing on the back, biceps, and forearms.
A variation of the pull-up focusing on the back, biceps, and forearms.
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B3. Weighted Side Box Step Up 3x8 each
Strengthens the quads, hamstrings, and glutes with a focus on unilateral leg strength.
Strengthens the quads, hamstrings, and glutes with a focus on unilateral leg strength.
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Accessory: C1. Mix Farmers Carry + Front Rack Carry 2-3x35" each
Builds grip strength and engages the entire body, especially the core.
Builds grip strength and engages the entire body, especially the core.
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Accessory: C2. Weighted Single Leg Calf Raises 2-3x10 each
Targets the calves with a focus on unilateral strength.
Targets the calves with a focus on unilateral strength.
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Accessory: C3. Pallof Press Rotation 2-3x12 each
A core exercise that targets rotational stability and anti-rotation strength.
A core exercise that targets rotational stability and anti-rotation strength.
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Mobility and Flexibility
This 5-10 minute flexibility and mobility session improves range of motion, reduces muscle tension, and supports recovery by stretching major muscle groups.
This 5-10 minute flexibility and mobility session improves range of motion, reduces muscle tension, and supports recovery by stretching major muscle groups.
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MAKE IT STAND OUT
Whatever it is, the way you tell your story online can make all the difference.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world.
