Jessica Shirley, CPT

Strength Builder - Phase 1

Foundation Building

Phase 1 is designed to lay the foundation for measurable improvement in both functional strength and physical fitness test performance. Over six weeks, you will progressively develop muscular endurance, total-body strength, and movement proficiency through structured, standardized training. Once completed with Phase 1 you will be prepared for the compound lifts and increased PFT demands in Phase 2: Test Ready.

Goal:
Strength

Weight lifting, Running, Functional, Full Body

6 weeks program 3 days/week 30-45 mins

Level:
All Levels

Goal:
Strength

Weight lifting, Running, Functional, Full Body

6 weeks program 3 days/week 30-45 mins

Level:
All Levels

Workouts

W1/D1: Chest & Triceps

5.0

Arms, Chest, Home, Strength, Military, Upper Body, All Levels, Functional

W1/D3: Legs & Core

5.0

Military, Strength, Abs & Core, Functional, Lower Body, Glutes, Home, Legs

W1/D5: Back & Biceps

5.0

Arms, Home, Cardio, Beginner, Strength, Back, Military, Upper Body

W2/D1: Chest & Triceps

5.0

Arms, Functional, Home, All Levels, Upper Body, Military, Strength

W2/D3: Legs & Core

5.0

Functional, Home, Legs, All Levels, Abs & Core, Military, Lower Body, Strength

W2/D5: Back & Biceps

5.0

All Levels, Home, Strength, Back, Functional, Military, Upper Body, Arms

Frequently asked questions

What if I consider myself an Intermediate or Advanced?

You would still benefit from Phase 1. When this program was piloted as a 12 month program with the Air Force there were many participants who had been lifting and or running for years. They found many benefits as well as enough of a challenge going through these first two levels of the program.

What if I don't have a gym membership?

This program only uses Dumbbells & Resistance Bands and therefore can be done completely at home!

About Jessica Shirley, CPT

Certified Personal Trainer & Nutrition Coach

Hi I’m Jessica, proud Air Force & Navy Veteran, Wife, and Mom of two I am also a Certified Personal Trainer & Nutrition Coach with NASM. Through JShirley Fitness I do both In-Person & Online Fitness Coaching. I love to work with Women, especially New Moms! Regardless of fitness level, I train a large variety of clientele. From older clients looking to keep mobility, to women who want to feel more confident in their body or the gym. Let me help you get there!

24/7 customer support

[email protected]

In-app chat support

Stay in touch and get exclusive insights, special offers & more

We only send emails occasionally and we respect your privacy