Your Challenge includes:
6 Week Challenge, 8 Weeks of App Access.
5 Days of training per week.
50-70 Minute Workouts
Weeks 1 & 2:
The first two weeks focus on building your foundation and learning the key movements used throughout the Challenge.
You’ll work on major strength exercises like Back Squats, Shoulder Press, Romanian Deadlifts and Hip Thrusts, alongside supporting accessory exercises to train your full body.
During this phase, the focus is on controlled reps, strong technique, and building confidence with the lifts. You’ll also be introduced to simple intensity techniques to increase muscle engagement without pushing too hard too soon.
These two weeks help prepare your body for the heavier and more challenging training to come.
Weeks 3 & 4:
In weeks three and four, the intensity increases as you begin lifting heavier weights.
You’ll continue performing the same key strength exercises, but with new techniques designed to increase time under tension, strength, and control. Rep ranges drop slightly on the main lifts, so you can challenge yourself with heavier loads while maintaining good form.
This phase is when many people begin to notice visible strength and muscle changes as progressive overload builds.
Week 5:
Week five is the most challenging week of the Challenge.
You’ll use advanced techniques such as pyramid sets and drop sets to push your muscles harder and create the stimulus needed for muscle growth.
Weights increase while rep ranges decrease slightly on key lifts, allowing you to lift heavier while fully challenging your strength and endurance.
This week is designed to maximise effort and results before your recovery phase.
Week 6:
Week six is a deload week, designed to help your body recover and adapt after the previous weeks of hard training.
Training volume and intensity are slightly reduced, while you continue practising the same key movements, focusing on good form and controlled reps.
This week allows your body to recover, rebuild, and lock in the strength you’ve gained, setting you up to continue progressing in your next training block.