Healthy Strength

Unleash your potential with the **Holistic Strength** program, a comprehensive 12-week journey designed for balanced development across all major muscle groups. Committing just three days a week, you'll engage in a mix of upper body, lower body, and core stability workouts that incorporate both strength and functional movements. This program is perfect for those looking to enhance their overall strength and stability while utilizing a full gym setup. Get ready to build a stronger, more resilient body!

A weight training program tailored towards injury prevention. A Great option for those with loose ligaments.

Week 1: Focus on form and control
Week 2: Add volume in either reps or weight
Week 3: Challenge yourself in volume
Week 4: Deload and recover
Cycle Repeats

Try to start each cycle with 2.5-5 lbs more for upper body exercises and 5-10lbs more for lower body than what you started your last cycle with. For bodyweight exercises, try to add a rep or start a weighted or more difficult variation when ready.

Remember to go slow and perfect your form!

There is also an optional Conditioning & Mobility/Core Circuit program that can be done on up to 2 of your rest days. This optional program is not included here and is a separate program to go alongside this one.


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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

Rowing Machine

Bench Press (Dumbbell)

Pull-Up (Band)

Seated Shoulder Press (Dumbbell)

Bent Over Row (Barbell)

Side Plank

Upper Body + Core Stability

Treadmill

Box Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Wall Sit

Lower Strength + Balance

Incline Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Seated Row (Cable)

Hip Thrust (Barbell)

Pallof Press

Mixed Strength + Stability

Hamstring Curl

Form Focus

Increase Volume 

Challenge Time

Deload & Recover

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