05/18/2026
📅 WEEK 1 DAY-BY-DAY BREAKDOWN 🔥
Here’s your complete game plan to kick off the new block strong — foundations, quality, and building the base:
MONDAY – Pump LB
1/4 – Lower body volume day.
Focus on building quality reps, posterior chain strength, and positional control. Sn**ch-grip deadlifts, step-ups, lunges, and core work — perfect technique and controlled tempo over heavy loads.
TUESDAY – Cardio U (A)
1/6 – First Cardio U session.
Learn to master heart rate zones with intentional spikes and active recovery. Build aerobic control and pacing precision across machines and dynamic movements.
WEDNESDAY – Hyper UB
1/5 – Upper body stability focus.
Develop multi-planar control, shoulder stability, and trunk strength. Incline bench, chin-ups, unilateral presses, and anti-rotation work — quality and positioning first.
THURSDAY – HIIT
1/5 – Intro to high-intensity repeat efforts.
Short, explosive sets that build in duration. Max intent on every effort — machines, plyometrics, and loaded movements to establish power output standards.
FRIDAY – Strength M
1/8 – Mixed Strength introduction.
Primary lifts first (DB Bench Press + BB Front Squat) with full focus, followed by accessory work. High-quality strength expression in a fresh state.
SATURDAY – XTX
1/3 – Cardio-biased team session.
Sustained high output across 4:40 windows. Modified lunges, KB sn**ches, battle ropes & more — smart pacing and movement quality under fatigue.
Week 1 = Foundation Week. Show up, lock in the technique, and set the tone for the entire block.
Which day are you most excited for? Drop it below 👇
Tag your crew who’s starting Week 1 with you!
