Don’t be sorry, be better

Foundation 1–4 Weeks : Movement Quality + Base Fat Loss Moderate reps, perfect form, basic circuits
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Build 5–8 weeks: Strength + Metabolic Density Heavier lifts + timed finishers
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Peak 9–12 weeks: Power + Body Recomp Results Max intent, contrast supersets, lean-out circuits

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Monday – Week 1: Base week – 75% 1RM for main lifts, focus on form
Tuesday – Week 1: Add med ball explosiveness, bodyweight core work
Friday – Week 1: Full body focus – push/pull + lower body unilateral
Saturday - Week 1:Optional Saturday – Week 1	Zone 2 + core superset (bike sprints + planks)
2–12 Repeat	Same format – adjust weights/progression	Progressive overload: volume or intensity increases

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lower Body Strength + Accelera

Upper Body Strength + Function

Speed + Stability

Full Body + Power Volume

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