A 6-week, 4-day-per-week program focused on building strength with progressive overload, weekly 1RM testing, and RPE-guided progression. Includes detailed warm-ups, main lifts, and accessory work to optimize performance.
This 6-week, 4-day-a-week program combines strength and hypertrophy training with progressive overload and 1RM testing. Includes targeted work for arms, upper body, and glutes to maximize size and strength.
A 6-week, 4-day-per-week program focused on developing explosive power, speed, and jumping ability through progressive strength training, plyometrics, and mobility work. Optimized for sprinters, jumpers, and athletes looking to maximize performance.
This 6-week, 4-day-a-week functional bodyweight program improves strength, mobility, and stability through progressive exercises. No equipment needed—perfect for beginners looking to enhance movement quality and endurance.
A structured routine to enhance recovery, reduce soreness, and improve flexibility. Targets key muscle groups with controlled holds and deep breathing to optimize mobility and prevent injuries.
A structured pre-workout routine designed to enhance mobility, activate key muscle groups, and prime the nervous system for peak performance. Improves flexibility, reduces injury risk, and energizes both body and mind.4o
Structured 6-Week 4-Day a Week Training Plan: A comprehensive program covering 4 training days per week, designed for both strength and hypertrophy gains.
Prioritizes Key Compound Lifts: Focuses on maximizing your progress with Bench Press, Squat, and Deadlift, the cornerstones of strength training.
Includes 1RM Testing: Dedicated weeks for you to safely and effectively test your 1-Rep Max for Deadlift, Squat, and Bench Press, so you can track your strength gains.
Detailed Tempo & RPE Guidance: Provides clear explanations and instructions on using tempo (lifting speed) and RPE (Rate of Perceived Exertion) to optimize your training and ensure you're working at the right intensity.
Structured 6-Week 4-Day a Week Training Plan: A step-by-step schedule designed to build serious strength over six weeks, with four focused training days each week.
Prioritizes Key Compound Lifts: Focuses on Bench Press, Squat, Deadlift, and Overhead Press—the proven cornerstones of strength training.
Includes 1RM Testing: Dedicated weeks for testing your 1-Rep Max on Deadlift, Squat, and Bench Press—so you can measure real progress.
Detailed Tempo & RPE Guidance: Clear instructions on lifting tempo and Rate of Perceived Exertion (RPE), ensuring you train at the ideal intensity every session.
