This program is designed to introduce you to the fundamentals of strength training while gradually building confidence, capacity, and consistency over six weeks. The goal is not to rush heavy weights, but to learn movements well, apply effort intelligently, and progress in a sustainable way.

Program Structure Overview

Each workout is organized into blocks/circuits:

• A1 / A2

• B1 / B2

• C1 / C2

These are typically performed as supersets, meaning you will:

1. Perform A1

2. Perform A2

3. Rest as needed

4. Repeat for the prescribed number of sets
   Then move on to the B block, followed by the C block.

This format helps keep sessions efficient while still allowing enough rest to perform each movement well.

Choosing the Right Weight

You will use the weight reference from your demo day as a starting point, along with your best conservative estimate.

• If you consistently hit the top end of the rep range with ease, the weight is likely too light and should be increased.

• If you are able to stay within the rep range, but it feels challenging, that is ideal.

• If you struggle to stay within the rep range, that is a good sign you are near the appropriate working weight.

• If you cannot reach the minimum reps prescribed, the weight is too heavy and should be reduced.

The goal is effort with control, not perfection.

Warm-Up Sets (Strongly Encouraged)

Warm-up sets are not prescribed in the program, but they are highly encouraged.

Before your working sets:

• Start with a lighter weight

• Practice the movement pattern

• Gradually build toward your working weight

Warm-up sets help:

• Improve movement quality

• Prepare joints and muscles

• Reduce injury risk

• Improve performance during working sets

Warm-up sets should not be fatiguing. Save your effort for the working sets.

Rest Between Sets

Rest as needed, especially when weights feel challenging.

General guideline:

• 60–90 seconds between sets

You may rest longer if:

• Your breathing is elevated

• Your grip is fatigued

• You need time to regain focus or proper technique

Use good judgment. Quality reps matter more than rushing.

Weekly Progression Guide

Week 1: Introduction & Exploration

Week one is about learning movements and establishing baseline working weights.

• Lower overall volume (typically 2–3 sets)

• Focus on technique, control, and understanding the exercises

• Use demo day weights as a reference, but be willing to adjust

• Begin identifying what feels “challenging but manageable”

Do not worry about being perfect. This week sets the foundation.

Week 2: Volume Progression

Most progression in week two comes from increased volume.

• You may see additional sets added

• If you have not found the right working weight yet, continue exploring

• Stick with a weight that allows you to complete all sets with effort and good form

More work does not mean rushing. Maintain quality across all sets.

Week 3: Intensity or Volume Shift

In week three, you will notice one of two changes:

• An increase in sets, or

• A decrease in reps

Any time reps go down, this is a signal to increase weight.

• Increase weight slightly when reps decrease

• If volume increases, you may keep the same weight if it remains challenging

• Focus on consistent effort across all sets

Week 4: Continued Progression

Week four follows a similar pattern to week three.

• If reps decrease, increase the weight

• If sets increase, maintain the weight if it still feels appropriate

• Expect workouts to feel more demanding

This is where strength starts to feel “earned.” Stay patient and focused.

Week 5: Peak Week

Week five is the peak of the program.

• Volume and intensity are at their highest

• If you have identified a challenging working weight, stay with it

• If you are still refining weights, continue to challenge yourself thoughtfully

This week should feel hard, but not sloppy. Maintain good form and rest as needed.

Week 6: Deload & Recovery

Week six is a deload week, designed to reduce fatigue and improve recovery.

• Weights are lighter, often based on a percentage of prior weeks

• Focus on clean reps, smooth movement, and leaving the gym feeling better than when you arrived

• Resist the urge to push heavier during this week

The purpose of a deload is to allow your body to adapt and prepare for the next training cycle.

What’s Next After These Six Weeks

This six-week program is designed to build momentum, confidence, and a strong foundation in strength training. The next step is continuing that progress with a plan that matches where you are now, not where you started.

We recommend booking your next training session around week five.
This gives you time to:

• Reflect on what movements felt strong

• Identify areas that still feel challenging

• Carry momentum straight into your next phase of training

That said, you can book your next session any time after completing the program if that timing works better for you.

During your next session, we will:

• Review how this block went

• Assess progress and movement quality

• Adjust loads, exercises, or structure as needed

• Set you up with your next training plan so there is no gap in consistency

Strength is built by stacking good phases together. Planning ahead ensures you keep moving forward without losing momentum.

Book your next training session before this program ends and keep the progress going.

Final Notes for Success

• Progress is not linear day to day, but it is predictable week to week

• Effort matters more than ego

• Consistency beats intensity when done repeatedly

• Ask questions when unsure, especially early on

This program works best when you trust the process, stay patient, and focus on doing the work well.