To progressively build full-body strength, improve movement quality, and break through training plateaus. This program is designed to push you to your limit and help you emerge stronger, week after week.

You’ll need access to a fully equipped gym—either at home or a commercial facility. That includes barbells, dumbbells, resistance bands, squat racks, and cardio equipment.

- 5 Days of Strength Training focused on major lifts, accessory work, and strength-specific progressions - 1 Active Rest Day to stay mobile and support recovery (examples: HIIT, core workouts, a long walk, hike, or recreational sport) - 1 Full Rest Day to recharge and recover fully

- Prioritize 7–9 hours of sleep each night to support muscle growth and recovery - Stick to a clean, nutrient-dense diet (check the Nutrition Guide in the “Insights” section of the app) - Hydrate daily—aim for at least half your bodyweight in ounces of water - Honor your recovery days; they’re just as important as your lifting days - Cold showers (especially post-workout and in the mornings) can help reduce inflammation and boost recovery