Program
Core & Cardio
Equipment
Calendar
Click a workout to view the full plan. Days can include coach notes and multiple sessions.
Week 1
Mon
Focus on form over weight today.
Tue
Stay hydrated — sip water between sets.
Wed
Log how the last set felt before adding load.
Thu
Warm up thoroughly before the main lifts.
Fri
Keep rest periods honest; quality over speed.
Sat
If joints feel off, reduce weight and slow the tempo.
Sun
Rest day — optional light walk or stretching.
Week 2
Mon
Focus on form over weight today.
Tue
Stay hydrated — sip water between sets.
Wed
Log how the last set felt before adding load.
Thu
Warm up thoroughly before the main lifts.
Fri
Keep rest periods honest; quality over speed.
Sat
If joints feel off, reduce weight and slow the tempo.
Sun
Rest day — optional light walk or stretching.
Week 3
Mon
Focus on form over weight today.
Tue
Stay hydrated — sip water between sets.
Wed
Log how the last set felt before adding load.
Thu
Warm up thoroughly before the main lifts.
Fri
Keep rest periods honest; quality over speed.
Sat
If joints feel off, reduce weight and slow the tempo.
Sun
Rest day — optional light walk or stretching.
Week 4
Mon
Focus on form over weight today.
Tue
Stay hydrated — sip water between sets.
Wed
Log how the last set felt before adding load.
Thu
Deload day — mobility and recovery only.
Fri
Keep rest periods honest; quality over speed.
Sat
If joints feel off, reduce weight and slow the tempo.
Sun
Rest day — optional light walk or stretching.
Week 5
Mon
Focus on form over weight today.
Tue
Stay hydrated — sip water between sets.
Wed
Log how the last set felt before adding load.
Thu
Warm up thoroughly before the main lifts.
Fri
Keep rest periods honest; quality over speed.
Sat
If joints feel off, reduce weight and slow the tempo.
Sun
Rest day — optional light walk or stretching.
Week 6
Mon
Focus on form over weight today.
Tue
Stay hydrated — sip water between sets.
Wed
Log how the last set felt before adding load.
Thu
Warm up thoroughly before the main lifts.
Fri
Keep rest periods honest; quality over speed.
Sat
If joints feel off, reduce weight and slow the tempo.
Sun
Rest day — optional light walk or stretching.