The philosophy
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.
Week one, in full
The first week is open. Read it, then train it.
Day 1 — Lower Body Strength
Day 1
- Goblet Squat3 × 8–12
- Romanian Deadlift3 × 8–10
- Reverse Lunge3 × 10–12
- Plank3 × 1
Day 2 — Upper Body Push & Pull
Day 2
- Dumbbell Bench Press3 × 8–12
- One-Arm Dumbbell Row3 × 10–12
- Dumbbell Overhead Press3 × 8–12
- Lat Pulldown3 × 10–12
Day 3 — Full-Body Conditioning
Day 4 · Circuit
- Kettlebell Swing4 × 15–20
- Goblet Squat4 × 12–15
- Farmer's Carry4 × 40
- Rower Intervals4 × 1
Day 4 — Strength & Core
Day 6
- Romanian Deadlift3 × 8–10
- Dumbbell Overhead Press3 × 8–12
- One-Arm Dumbbell Row3 × 10–12
- Dead Bug3 × 8–10
- Plank2 × 1
The remaining weeks
The full prescriptions for weeks 2 through 6 — loads, progressions, and deloads — are written for members.
Begin this season
All 6 weeks, logged set by set, adapted to how you recover. 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 this season