Week 1: Build Your Base

Your first week is all about finding the right starting point—challenging yet sustainable. You’ll be repeating these workouts for the month, so start with a weight that allows excellent form while still feeling tough by the last few reps. Focus on choosing weights that feel moderately challenging, prioritizing precision and movement quality, and dialing in your form to build a strong foundation for progressive overload. RPE (Rate of Perceived Exertion) is used to gauge effort based on how a set feels rather than just reps or weight, helping you train according to your body’s daily readiness.

1Full Body: Solid Start
This one’s all about creating tension and control through your hips, core, and upper body. You’ll move through deadlifts, single-arm rows, and incline pressing, with core work to keep you grounded.
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2Full Body: Offset Strength
This workout is all about building strength and stability from every angle. You’ll move through offset and rotational patterns with split squats, single-arm pressing, and core work designed to challenge your balance and control. Expect to feel strong, steady, and just the right amount of challenged.
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3Full Body: Athletic Finisher
This workout is all about power, control, and moving with intent. You’ll work on building strength through pull-ups and single-leg hip thrusts, move into athletic lunges and jumps, then finish strong with a spicy AMRAP that will challenge your coordination, core, and endurance. Expect to feel powerful, quick, and sweaty by the end of this one.
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