Week 2: Increase the Challenge

With a solid baseline set, this week is about making small, intentional progressions. That might mean increasing weight, controlling your tempo, or improving movement efficiency. The goal is gradual adaptation without burnout. Focus on increase weights slightly (2-5% if form feels solid), control your tempo, especially on the eccentric (lowering) phase, and stay consistent with effort, but don’t max out.

1Full Body: Strength & Control

A foundational full-body session focused on control, tempo, and strength. You’ll build tension with deadlifts and unilateral work, activate your core, and reinforce movement quality with targeted accessories.

2Full Body: Power & Drive

A strength-to-power day that combines controlled lifting with explosive movement. Contrast training pairs heavy squats with reactive plyometrics, while overhead pressing and athletic core work round out the session.

3Full Body: Full Body + Conditioning

This one’s all about strong glutes, pull strength, and trunk stability, finishing off with a VO₂ interval finisher. Expect hip thrusts, lunges, chin-ups, and a spicy push at the end to build aerobic capacity.