Strength
Strength — Starter
A four-day barbell strength program built around the squat, bench, deadlift, and overhead press. Train in the 3-6 rep range with long rest periods to maximize force production and central nervous system recruitment. Anchor compounds open each session while paired accessory lifts reinforce the main pattern and shore up weak points. Run it for 6 weeks, adding small load increments to the top sets each week while keeping bar speed crisp. Best suited for lifters who can already perform the main barbell lifts with sound technique.
6 weeks · 24 sessions
Hypertrophy
Hypertrophy — Starter
A 4-day upper/lower bodybuilding split built for muscle growth. Each week pairs two upper-body and two lower-body sessions, rotating compound anchors with isolation work to hit every muscle group twice. Reps live in the 8-15 hypertrophy zone with controlled tempo and moderate rest. Log every set as weight x reps and aim to add reps or load each week while keeping 1-2 reps in reserve. Ideal for lifters with 3-6 months of consistent training who want a simple, repeatable structure to drive size.
6 weeks · 24 sessions
Powerlifting
Powerlifting — Starter
A 6-week, 4-day powerlifting foundation built around the competition lifts — squat, bench press, and deadlift. Each week trains a heavy squat day, a heavy bench day, a heavy deadlift day, and a dedicated upper-body strength/volume day. Main lifts stay in the 3-5 rep range to build maximal strength and groove technique, supported by targeted accessories that bulletproof the weak points most lifters fail at: lockout, off-the-chest drive, hip extension, and upper-back tightness. Run it for 6 weeks adding small weight each week, then test or peak. Best suited to lifters who already know the basic patterns and want a credible, no-fluff strength block.
6 weeks · 24 sessions
Olympic Lifting
Olympic Lifting — Starter
A 6-week introduction to the snatch and clean & jerk for lifters new to the competition lifts. Four focused sessions per week alternate a snatch-emphasis day and a clean & jerk-emphasis day, each anchored by a heavy squat. Power variations and positional pulls build correct bar path and finish position before full-depth catches, while front and back squats develop the leg strength every kilo of the classic lifts depends on. Train the lifts crisp and submaximal — quality of position beats load at this stage. Log weight x reps on every set and chase clean technique PRs, not grinders.
6 weeks · 24 sessions
Conditioning
Conditioning — Starter
A 6-week mixed-modal conditioning block built on classic CrossFit/HIIT metcons. Four training days rotate the energy systems: a fast FOR_TIME couplet, a longer aerobic AMRAP grinder, an EMOM that pairs a strength stimulus with an engine piece, and a hard interval session on the machines. Score every workout in rounds + reps and chase that number week to week — same template, more work each round. Scale loads, reps, and movement variations so each piece lands in the intended time domain; intensity, not Rx, drives the adaptation.
6 weeks · 24 sessions
Endurance
Endurance — Starter
A 6-week aerobic base-builder for new and returning endurance athletes. Four sessions a week balance easy mileage, structured speed intervals, low-impact cross-training, and a weekly long effort to grow your engine without burning out. Most volume sits at conversational "easy" intensity so you accumulate durable aerobic fitness, while one weekly interval day sharpens pace and running economy. Log every session by distance (and time) to watch your pace improve week over week. Keep easy days truly easy — that discipline is what makes the hard days pay off.
6 weeks · 24 sessions
Mobility & Flow
Mobility & Flow — Starter
A 6-week foundational mobility and flow program blending yoga, Pilates, and joint-mobility work. Four short sessions per week move you through breath-led flows, deep loaded stretches, and controlled core holds to build usable range of motion, joint resilience, and body awareness. Reps are hold counts in seconds — breathe slowly, ease into end-range, and never force a stretch past gentle tension. Days alternate flow, hip/lower-body, spine/shoulder, and core control so the whole body is addressed each week without overloading any one area.
6 weeks · 24 sessions
Skill
Skill — Starter
A foundational calisthenics and gymnastics program that builds the strength, control, and body awareness behind impressive skills. Four focused days per week progress your pulling, pushing, and straight-arm strength toward the pull-up, the dip, the handstand, and the lever. Each session pairs a strength-skill priority with supporting volume so you earn cleaner reps and longer holds week over week. Log every set as weight x reps (use added load or band assistance as your "weight") so the engine can track your progressions across the 6-week block.
6 weeks · 24 sessions
Sport & Athletic
Sport & Athletic — Starter
A 6-week athletic development block built on the speed/agility/plyometrics framework used to prep field- and court-sport athletes. Four focused days cycle through linear acceleration, reactive plyometrics, change-of-direction, and power endurance — sequenced so the highest-CNS work lands fresh and conditioning closes the week. Quality over fatigue: every sprint, jump, and throw is logged by TIME, executed at full intent with near-complete recovery between reps. Track times and round counts week to week and chase clean, fast, explosive reps before adding volume.
6 weeks · 24 sessions
General Fitness
General Fitness — Starter
A balanced, full-body functional program built for everyday health, strength, and energy. Four sessions a week move through every major pattern — squat, hinge, push, pull, carry, and core — using approachable barbell, dumbbell, kettlebell, and bodyweight movements. Each day blends compound strength work with practical accessory and conditioning finishers so you build usable strength, protect your joints, and keep your heart healthy. Repeat the week for 6 weeks, adding a little weight or a rep whenever a set feels easy.
6 weeks · 24 sessions
A season is meant to be trained, not read.
Every season comes with logging, adaptive adjustments, and a record of every rep. Founding members lock the founding rate for life — $14.99 a month or $99 a year — with founding standing and early access to what the house builds next.
Begin your first season