Week 1 is an exploratory week, a time to get comfortable with the exercises, figure out what weights you will use that will result in the goal RPE (rate of perceived exertion) range.
Week 2 is a time to hit your stride. You have figured everything out and it’s a chance to focus and up your intensity.
Week 3 is a higher weight week. More weight per rep is the plan for this week.
Week 4 is higher volume, higher weight. By this week, you should be able to complete higher reps with higher weights and stay within your RPE range!
The ultimate goals of this workout are to help you get stronger, lose some body fat, become more resilient, and improve your cardiovascular health.
Final tip: If you need help choosing your exercises, have a question, or want to gain a better understanding of the movements – ask a trainer! They are there to help you as a resource with this program.
Click on a workout below to be taken to its downloadable PDF.