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Find your Starting Point

Length of Plan	4 Weeks
Sessions Per Week	6
Time Per Session	20–60 minutes
RPE Range	2–9

Plan Preview

Session 1-1

4-5rpe • 60min

MW1 CW1
Session 1-2

4-9rpe • 30min

MW1
Session 1-3

4-9rpe • 60min

SDL PWT SLJ IAR
Session 1-4

6-8rpe • 20min

MW1 30:90s
Session 1-5

4-7rpe • 30min

SLJ SDL
Session 1-6

4-9rpe • 20min

IAR 30:60s

Session 2-1

6-8rpe • 30min

CW1 CW2
Session 2-2

2-5rpe • 30min

MW1
Session 2-3

6-8rpe • 20min

SPT
Session 2-4

6-8rpe • 30min

MW1
Session 2-5

4-8rpe • 30min
Session 2-6

4-9rpe • 30min

MW1

Session 3-1

8-9rpe • 30min

PWT
Session 3-2

4-6rpe • 30min

CW1 CW2
Session 3-3

3-6rpe • 30min
Session 3-4

7-9rpe • 30min

IAR 30:60s
Session 3-5

4-6rpe • 20min

CW2
Session 3-6

6-8rpe • 45min

MW1

Session 4-1

8-9rpe • 45min

SLJ Deadlift
Session 4-2

7-8rpe • 45min

IAR 30:60s 60:120s
Session 4-3

7-8rpe • 30min

CW1 CW2
Session 4-4

4-7rpe • 30min
Session 4-5

8-9rpe • 20min

PWT
Session 4-6

6-7rpe • 45min

MW1