Programs·Strength

Six-Week Strength

Three 60-minute sessions. Real weights. Real progress.

Strength6 weeks180 min/wkAny

Start program · $49/mo

For members who want to get demonstrably stronger without living in the gym. Three 60-minute sessions a week, progressive overload, a coach who messages you every Monday and reviews your form video every Friday.

Equipment

BarbellSquat rackDumbbellsBench

Week by week

Weeks 1-2

Baseline & form

Movement screens, baseline lifts at 60-70% of working weight. Your coach reviews form video before progressing.

Weeks 3-4

Load progression

Progressive overload on big lifts. 5x5 strength blocks. Accessory work to address any movement weakness.

Weeks 5-6

Test and taper

Working-weight PR attempts, retest of baselines. You end the program with hard numbers showing what changed.

Sample · Week 3 Monday

Lower-body strength session

0:00-0:10

Warm-up + mobility

5 min zone-2 bike · hip mobility flow · activation series with light band.

0:10-0:25

Back squat, 5 × 5

Work up to 75-80% of your 1RM. Your coach reviewed your form video Friday, target cue: depth before depth before weight.

0:25-0:40

Romanian deadlift, 4 × 8

Moderate weight. Hinge-dominant, not a squat. Pause 2 seconds at the bottom.

0:40-0:52

Accessory work

Goblet reverse lunges · single-leg glute bridges · calves. Three rounds.

0:52-1:00

Cool-down + log

5 min walk, hip flexor + quad stretch. Log your working weight; coach reviews on Wednesday.

Start a program

Start Six-Week Strength.

Cancel or pause anytime. First week is free on all programs, no credit card until day 7.