Foundation
You learn the five sessions and run them as written. This is the easiest the twelve weeks will be.
what your getting
£8.79
The plan
Twelve weeks in three blocks
Every week runs the same five sessions, and every four weeks the whole thing steps up into a harder block. Days six and seven are rest and refuel, with the step target still standing.
Block 1 · Groundwork Weeks 1 to 4
Block 2 · Harder Weeks 5 to 8
Block 3 · Hardest Weeks 9 to 12
Build
The same five sessions, harder versions of the same movements. Nothing new to learn.
Intensify
Jumping work arrives across all five sessions. Same structure, more effort per set.
Peak + retest
The hardest week of block 1. Retest your weight and waist against week 1, then block 2 starts.
Advanced start
Block 2 opens harder than block 1 finished. More explosive work and more core.
Build
Conditioning and single leg work step up. Volume holds, difficulty climbs.
Intensify
Harder jumping and harder pushing, with more core carried through the week.
Peak + retest
Block 2 peak. Measure again against week 1 before the last four weeks.
Elite start
The hardest movements in the guide start here. Advanced bodyweight and single leg work.
Build
Harder again, with more single leg work and more advanced pushing.
Intensify
The full versions of what you have been building towards for eleven weeks.
Peak + final test
The hardest week in the guide. Final retest against your week 1 photos and measurements.
Every session is seven exercises, three sets of twelve, sixty seconds rest and 8,000 steps that day. Thirty to forty minutes on a patch of floor. No dumbbell at home? Use a loaded backpack, a five litre water bottle or a full laundry detergent jug.