GRIND

12 weeks. 3 sessions a week. One simple rule: show up. Scroll down and do five squats with us.

0
/ 5 reps · bodyweight squat
Feet shoulder-width apart
♥ 72 bpm
Squat Press Pull Hinge Carry Lunge Squat Press Pull Hinge Carry Lunge 

Sweat · Rest · Repeat · Sweat · Rest · Repeat · Sweat · Rest · Repeat · 
01–04

Foundation

  • Learn the 6 patterns
  • 3 × full-body per week
  • RPE 6–7
Start →
05–08

Build

  • Progressive overload
  • Upper/lower split
  • +1 conditioning finisher
Start →
09–12

Peak

  • Heavy triples
  • Test week: 1RM
  • Before & after scan
Start →

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7-day free trial