The Foundation
Eliminate 'energy leaks' by strengthening the deep core (Transverse Abdominis) and correcting posture. This phase prepares the tendons and ligaments for the heavier loads to come.
Phase Goals
- Structural Integrity & Muscle Density
- Strengthen the Transverse Abdominis (deep core)
- Correct posture and eliminate energy leaks
- Prepare tendons and ligaments for heavier loads
- Build consistent training habits
- Establish mind-muscle connection
Month 1
Phase 1: Stability & Foundation
WARMUP (5 min): 1m Jumping Jacks, 1m Cat-Cow, 1m Bird-Dog, 1m Bodyweight Squats, 1m Plank
| Day | Activity Type | Exercises | Duration | Intensity | Volume |
|---|---|---|---|---|---|
| Monday | Cardio Core (HIIT) | Focus on fat burning and explosive core engagement. | 45 mins (5m Warmup + 35m+ Main + 5m cooldown & Stretches) | High (60-70%) | 2 mins Work / 30s Rest | 2-3 Laps (2-3 mins rest in between lap) |
| Tuesday | Resistance (Strength) | Focus on muscle hypertrophy and progressive weight loading. | 45 mins (5m Warmup + 35m+ Main + 5m cooldown & Stretches) | Moderate-High (60-70%) | 2 mins Work / 30s Rest | 2-3 Laps (2-3 mins rest in between lap) |
| Wednesday | Cardio Core (HIIT) | Focus on fat burning and explosive core engagement. | 45 mins (5m Warmup + 35m+ Main + 5m cooldown & Stretches) | High (60-70%) | 2 mins Work / 30s Rest | 2-3 Laps (2-3 mins rest in between lap) |
| Thursday | Resistance (Strength) | Focus on muscle hypertrophy and progressive weight loading. | 45 mins (5m Warmup + 35m+ Main + 5m cooldown & Stretches) | Moderate-High (60-70%) | 2 mins Work / 30s Rest | 2-3 Laps (2-3 mins rest in between lap) |
| Friday | Hybrid (T10 Style) | Mixed energy systems: Strength meets Endurance. | 45 mins (5m Warmup + 35m+ Main + 5m cooldown & Stretches) | High (60-70%) | 2 mins Work / 30s Rest | 2-3 Laps (2-3 mins rest in between lap) |
| Saturday | Outdoor Endurance + Core | Zone 2/3 aerobic base work followed by ab-shredding finishers. | 60-120 mins | Moderate (Zone 2) | 1 Massive Session |
| Sunday | Active Recovery | Flush toxins and restore hip/lower back flexibility. | 30 mins | Low | N/A |
Focus on fat burning and explosive core engagement.
Focus on muscle hypertrophy and progressive weight loading.
Focus on fat burning and explosive core engagement.
Focus on muscle hypertrophy and progressive weight loading.
Mixed energy systems: Strength meets Endurance.
Zone 2/3 aerobic base work followed by ab-shredding finishers.
Flush toxins and restore hip/lower back flexibility.
REMARKS: Focus on progressive load. If at home, use water jugs or resistance bands for added intensity.
Month 2
Phase 2: Hypertrophy & Growth
WARMUP (5 min): 1m Jumping Jacks, 1m Cat-Cow, 1m Bird-Dog, 1m Bodyweight Squats, 1m Plank
| Day | Activity Type | Exercises | Duration | Intensity | Volume |
|---|---|---|---|---|---|
| Monday | Cardio Core (HIIT) | Focus on fat burning and explosive core engagement. | 45 mins (5m Warmup + 35m+ Main + 5m cooldown & Stretches) | High (70-75%) | 2 mins Work / 30s Rest | 2-3 Laps (2-3 mins rest in between lap) |
| Tuesday | Resistance (Strength) | Focus on muscle hypertrophy and progressive weight loading. | 45 mins (5m Warmup + 35m+ Main + 5m cooldown & Stretches) | Moderate-High (70-75%) | 2 mins Work / 30s Rest | 2-3 Laps (2-3 mins rest in between lap) |
| Wednesday | Cardio Core (HIIT) | Focus on fat burning and explosive core engagement. | 45 mins (5m Warmup + 35m+ Main + 5m cooldown & Stretches) | High (70-75%) | 2 mins Work / 30s Rest | 2-3 Laps (2-3 mins rest in between lap) |
| Thursday | Resistance (Strength) | Focus on muscle hypertrophy and progressive weight loading. | 45 mins (5m Warmup + 35m+ Main + 5m cooldown & Stretches) | Moderate-High (70-75%) | 2 mins Work / 30s Rest | 2-3 Laps (2-3 mins rest in between lap) |
| Friday | Hybrid (T10 Style) | Mixed energy systems: Strength meets Endurance. | 45 mins (5m Warmup + 35m+ Main + 5m cooldown & Stretches) | High (70-75%) | 2 mins Work / 30s Rest | 2-3 Laps (2-3 mins rest in between lap) |
| Saturday | Outdoor Endurance + Core | Zone 2/3 aerobic base work followed by ab-shredding finishers. | 60-120 mins | Moderate (Zone 2) | 1 Massive Session |
| Sunday | Active Recovery | Flush toxins and restore hip/lower back flexibility. | 30 mins | Low | N/A |
Focus on fat burning and explosive core engagement.
Focus on muscle hypertrophy and progressive weight loading.
Focus on fat burning and explosive core engagement.
Focus on muscle hypertrophy and progressive weight loading.
Mixed energy systems: Strength meets Endurance.
Zone 2/3 aerobic base work followed by ab-shredding finishers.
Flush toxins and restore hip/lower back flexibility.
REMARKS: Focus on progressive load. If at home, use water jugs or resistance bands for added intensity.