Week 5: Lock It In

You're in the home stretch! This is the week to lock in your progress, show up with intention, consistency, and a focus on solid movement quality. If you’re feeling good, push a little more. If you’re not, hold steady and prioritize quality reps. Leaving 2 reps in the tank for those compound lifts. Focus on repeat your Week 4 weights, or add 2.5-5lbs more if you’re feeling energized, focus on quality of movement and consistency, and check in with yourself: What feels stronger? More stable? More doable?.

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.