Strength in Motion: 6-Weeks

6-weeksintermediate beginner to advanced3 x 45-50min workouts/ weekx / week

This 6-week strength block gives you a clear, progressive plan, without performance pressure or unnecessary fluff. No max-out weeks or metrics you need to hit. You’ll lift with intention, build strength, and round it out with small doses of power and conditioning so you’re training all movement qualities. Whether you’re looking to build strength, maintain a solid base, or use this block as a focused training phase alongside other goals, this program gives you structure without overwhelm. Goals include workout 1: Full body plyometric + hinge focus, workout 2: Full body + squat focused, and workout 3: Upper body, glutes & intervals. The goal isn’t to rebuild from scratch with this program. It’s to train consistently, feel capable, and have something structured and productive to follow. This block is efficient, balanced, and designed to fit into real life, while still challenging you. Who is this for?Anyone who wants to train 3x per week with purpose. Whether you're looking for someone to help take the guesswork out of your training, or wanting to maintain or build strength, or simply looking for a well-designed plan to follow. Can I add running or cycling?Yes. This program works well alongside aerobic training. If you're running or cycling 1–2 times per week at low to moderate intensity, you can typically keep all 3 strength sessions as written. If your endurance volume is higher (3+ sessions per week, long runs, or interval training), remove the conditioning intervals at the end of Workout 3. Or skip Workout 3 altogether during higher-volume weeks. I want your strength work to support your endurance training, not compete with it. Is this beginner-friendly?This program is best suited for the intermediate beginner-advanced mover/those who have some previous experience with strength training. If you're brand new to lifting, start with my program the Base Build before stepping into this block. How long are the workouts?All 3 sessions are efficiently programmed to be completed in 45-50 minutes. Expect the workouts to take you a bit longer in the beginning as you get used to the flow of workouts + equipment. What equipment do I need?A basic gym set up including: dumbbells, optional barbell, a workout bench, cable machine, and workout step. One session includes additional cardio machine intervals. I do my best to offer options for machines you may not have access to in case you’re working with minimal equipment.

dumbbellsbenchresistance bandlat pulldowncable machinebarbell (optional: pull-up bar)

Weeks

Week 1: Get Started
This week is about settling into the structure. Find your working weights. Learn the flow of each session. Nothing needs to feel maxed out, you’ll have plenty of time to add more intensity. It’s normal for the workouts to feel easier this week, and take you longer than programmed. RPE = Rate of Perceived Exertion. It’s a 1–10 scale to gauge how hard a set feels based on effort — not just reps or weight. It helps you train based on how your body feels that day, not just what’s written on paper. ✔️ Adapts to sleep, stress, and energy✔️ Builds awareness and consistency over time✔️ Encourages effort over ego ✖️ Takes practice to get right✖️ Harder if you’re new to lifting or haven’t felt a true 10/10 effort before Let’s say I ask you to hit a 7/10. Do your set, then ask:“How many quality reps could I still do?” Even though it’s not a perfect system, I keep using RPE because it’s one of the more approachable tools for a wide range of people, across different goals, skill levels, and training styles. Focus on complete all 3 sessions, leave 3-4 reps in reserve on most lifts, prioritize quality movement over heavier load, 4+ left? You’re not there yet, 2-3 left? Nailed it, and 0-1 left? Probably too much.
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Week 2: Stay Consistent
The structure should start to feel familiar. If you felt quite sore from last week, work with the same loads as last week. Still focusing on movement quality this week. Remember, something is always better than nothing throughout this program. If you don’t have time to complete a workout in its entirety. Still show up and do what you can. Focus on schedule all 3 sessions into your calendar, keep strength work smooth and controlled, and treat power work as crisp and intentional. Not rushed.
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Week 3: Add Load
If your form is feeling solid and you handled the training volume well last week. Begin gradually increasing load where appropriate. An increase of around 2.5-5% is a great place to start. Focus on add weight only where you feel comfortable, maintain control during power work, and keep conditioning challenging but contained.
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Week 4: Refine Movements
By now, you should feel settled into the rhythm of the workouts. You’ll see some slight progressions this week. This is to continue challenging you, and keep things interesting for you. At this point. You should feel comfortable using RPE as your metric. If you still feel confused, you can always test it. For example: If I programmed you 6 squats @ RPE 7, do your 6 squats, then see what happens if you try for a few more. If you can comfortably do 4 more, you’re not there yet. Focus on keep reps controlled and repeatable, stay honest with RPE, and focus on quality across all movement patterns.
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Week 5: Push with Intention
By now, you should feel confident with the structure and your working loads. This week is about leaning into that confidence. You have opportunities to add more intensity on where suggested. This may be your heaviest working week. But it should leave you feeling confident. No max attempts. RPE is still staying at a 8/10, leave 2 RIR Focus on add load where form remains clean and repeatable, keep power work sharp and controlled, and let conditioning feel strong, not chaotic.
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Week 6: Finish Strong
This final week is about reinforcing what you’ve built. There’s no testing week here. Instead, focus on maintaining your loads from last week, refining movement quality, and finishing the block feeling capable. At the end of this week: I’d love to hear how it went for you. Whether you noticed new strength gains, more confidence in the gym, or a win you didn’t expect. Send me a DM, tag me in your stories, or share your progress. I’d love to hear from you! Focus on maintain similar loads to Week 5 (option to add more if recovery feels good), reflect on your progress. What feels stronger, smoother, or more confident than Week 1?, and celebrate your consistency. This week is proof of what steady, intentional work can build.
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