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 gym will amplify results. This program works best with access to a full gym, but you can make it work at home with some dumbbells, kettlebells, and a little creativity!

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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