Goat House Gym

Fitness for the Everyday Recreational Athlete

Get stronger, fitter, and ready for life’s adventures with this full-body, functional strength program. Over 12 weeks, you’ll hit every major movement pattern twice per week — push, pull, squat, lunge, hinge, and carry — building real, lasting strength without overtraining.

Each workout includes:
Dynamic warm-up & movement prep
Upper & lower body main lifts
Accessory lifts for strength & stability
Functional core work

Progressive rep ranges (12 → 10 → 8) keep your muscles challenged while improving mobility, coordination, and overall performance.

All you need is 2 focused workouts per week — plus staying active outside the workouts will amplify results.

Commit to the program, put in the work, and you’ll walk away feeling stronger, more capable, and ready to take on whatever life throws at you.

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