Weeks 1-3 | Build Your Foundation
The first phase of the Challenge is all about getting familiar with the program, establishing your starting weights, and learning new techniques. You'll train three lower body days and one upper body day, with all sessions kept under an hour for maximum efficiency.
This phase focuses on variations of fundamental compound movements, which are challenging, so expect to drop the weight slightly as you dial in your form. Reps will be at their highest in this phase, so adjust your weights accordingly. There's plenty of time to build strength throughout the Challenge – for now, focus on technique, depth, and tempo to ensure you're activating the right muscles.
This is also the only phase where you'll perform deficit deadlifts, so focus on control and building strength in the bottom range.
As your body adapts, stay on top of hydration, protein intake, and sleep to optimise your performance and recovery.
Weeks 4-6 | Strength & Endurance
By now, you'll be feeling more comfortable and confident, having built strong foundations in Phase 1. In this phase, we're increasing weights and lowering reps to keep your progress on track. Your deficit sumo deadlifts are gone, and you'll return to regular deadlifts, which should feel stronger thanks to the work you’ve put in so far.
You'll also be introduced to a new General Physical Preparedness (GPP) circuit, which will increase in intensity over the next few weeks. Expect to feel your strength and endurance building as you push through.
This is also the last phase with 1¼ squats, so push yourself – these are tough but incredibly effective for building your legs and overall strength.
Your focus now: Add weight each week and challenge yourself mentally to keep growing and pushing beyond your limits.
Weeks 7-8 | Finish Strong!
The final stretch. By now, you shouldn't be second-guessing your technique, it should feel second nature. This phase is about pushing yourself to finish strong and proving to yourself that you can do hard things.
You'll be back to barbell squats, and after weeks of 1¼ reps, they should feel solid – now’s your time to show yourself what you’re truly capable of.
You'll complete your final GPP sessions, and it's time to level up. Increase your pace, cadence, or power and leave it all on the floor. Short-term pain for long-term gain.
Give yourself these 2 weeks to dial in, tap into your goals, and prove to yourself that you will finish strong. You’ve got this!