Workouts

Increase the intensity and duration of the movements to challenge stamina and improve recovery efficiency.

Focus on higher intensity and longer intervals, further improving endurance, coordination, and overall metabolic conditioning.

Push cardiovascular capacity and muscular endurance to peak levels for this 4-week cycle while maintaining proper form throughout.

Increase core engagement and hold times to enhance stability, posture, and body control.

Challenge balance and strength further with added reps, sets, and small variations to intensify the core workload.

Maximize core strength and stability with longer holds, advanced variations, and progressive overload across all movements.

Learn and practice the squat, bench press, and deadlift with ramp-up sets and controlled tempos to build safe barbell technique, bracing, and early strength—beginner-friendly structure to develop power, confidence, and consistency.

A 30-minute lower-body ladder alternating squats and walking lunges with descending reps to build strength, stamina, and leg endurance.

High-volume, moderate-weight chest, shoulders, and arms session using supersets to maximize pump and endurance.

High-tension bodyweight moves to develop control and strength without equipment.