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Find your current phase on this week's gym pages — or just use the phase that matches your week number.
Balance & core (every week, forever)
Staggered-stance hold ▶ videoSingle-leg stand at the rail ▶ videoDead bug ▶ videoBird dog ▶ videoSide plank from your knees ▶ video
Phase 1 — Learn the Moves (weeks 1–8) · Day A — Monday
Leg press ▶ videoSeated chest press ▶ videoSeated cable row ▶ videoShoulder press with dumbbells, seated ▶ videoLeg curl machine ▶ videoSuitcase carry ▶ videoPhase 1 — Learn the Moves (weeks 1–8) · Day B — Wednesday
Goblet squat to a bench ▶ videoLat pulldown ▶ videoChest press on the incline bench ▶ videoStep-ups onto a low box ▶ videoFace pull (cable or band) ▶ videoFarmer carry, two dumbbells ▶ videoPhase 2 — One More Set (weeks 9–17) · Day A — Monday
Leg press ▶ videoSeated chest press ▶ videoSeated cable row ▶ videoShoulder press with dumbbells, seated ▶ videoLeg curl machine ▶ videoSuitcase carry ▶ videoPhase 2 — One More Set (weeks 9–17) · Day B — Wednesday
Goblet squat to a bench ▶ videoLat pulldown ▶ videoChest press on the incline bench ▶ videoStep-ups onto a low box ▶ videoFace pull (cable or band) ▶ videoFarmer carry, two dumbbells ▶ videoPhase 3 — New Tools (weeks 18–26) · Day A — Monday
Leg press ▶ videoOne-arm dumbbell row ▶ videoSeated chest press ▶ videoLeg extension machine ▶ videoShoulder press with dumbbells, seated ▶ videoFarmer carry, two dumbbells ▶ videoPhase 3 — New Tools (weeks 18–26) · Day B — Wednesday
Goblet squat to a bench ▶ videoLat pulldown ▶ videoChest press on the incline bench ▶ videoHip machine (legs apart) ▶ videoBand pull-apart ▶ videoSuitcase carry ▶ videoPhase 4 — Stronger Than You Think (weeks 27–35) · Day A — Monday
Leg press ▶ videoSeated cable row ▶ videoChest press on the incline bench ▶ videoLeg curl machine ▶ videoStanding calf raise ▶ videoFarmer carry, two dumbbells ▶ videoPhase 4 — Stronger Than You Think (weeks 27–35) · Day B — Wednesday
Goblet squat to a bench ▶ videoOne-arm dumbbell row ▶ videoSeated chest press ▶ videoStep-ups onto a low box ▶ videoFace pull (cable or band) ▶ videoSuitcase carry ▶ videoPhase 5 — Smooth and Steady (weeks 36–44) · Day A — Monday
Leg extension machine ▶ videoSeated chest press ▶ videoLat pulldown ▶ videoLeg curl machine ▶ videoShoulder press with dumbbells, seated ▶ videoFarmer carry, two dumbbells ▶ videoPhase 5 — Smooth and Steady (weeks 36–44) · Day B — Wednesday
Goblet squat to a bench ▶ videoSeated cable row ▶ videoChest press on the incline bench ▶ videoHip machine (legs apart) ▶ videoStanding calf raise ▶ videoSuitcase carry ▶ videoPhase 6 — Greatest Hits (weeks 45–52) · Day A — Monday
Leg press ▶ videoSeated chest press ▶ videoSeated cable row ▶ videoShoulder press with dumbbells, seated ▶ videoLeg curl machine ▶ videoFarmer carry, two dumbbells ▶ videoPhase 6 — Greatest Hits (weeks 45–52) · Day B — Wednesday
Goblet squat to a bench ▶ videoLat pulldown ▶ videoChest press on the incline bench ▶ videoStep-ups onto a low box ▶ videoFace pull (cable or band) ▶ videoSuitcase carry ▶ video