Week 4: Intentional Challenge

You’ve built the foundation—now it’s time to push the dial slightly. This week is about leaning into heavier loads (without sacrificing form). Focus on increase your weight slightly if you’ve been moving well at your current load, focus on time under tension for added challenge, and prioritize full range of motion and tempo over just finishing fast.

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.