Session 145 min
Full Body · Foundation
- 01Goblet Squat3 × 10–12
- 02Incline Push-Up3 × 10–12
- 03Seated Row (Cable or Band)3 × 12
- 04Glute Bridge3 × 15
- 05Plank3 × 30–40s
Beginner · 4 Weeks
Start Boost
A one-month on-ramp for anyone new to structured training. Learn correct movement patterns, build a consistent habit, and set the baseline your next block gets built on.
Length
4 weeks
Sessions
3 a week
Session length
45–50 min
Equipment
Dumbbells, a bench, a cable or band
Who it's for
Is this your block?
- 01You're new to structured training, or you've trained on and off without a plan.
- 02You can train three days a week, 45 to 50 minutes a session.
- 03You want to learn the squat, hinge, push, pull and carry properly before you load them.
Before you buy
An injury, pain, pregnancy or postpartum, or a long layoff? Message me before you buy and I'll tell you whether this block fits.
Message me first
Structure
How the block runs
Weeks 1–2
Foundation
RPE 6–7
Lighter loads, higher reps. Clean technique on every rep.
Weeks 3–4
Progression
RPE 7–8
Same exercises, slightly heavier loads.
Effort is set by RPE, a 1–10 scale of how hard the set felt, so the weights are yours to choose.
When it ends, Advance picks up from the numbers you finished on.
Schedule
A typical week
Mon
Full Body · Foundation
Tue
Mobility
Wed
Full Body · Power
Thu
Zone 2 cardio
Fri
Full Body · Conditioning
Sat
Rest
Sun
Weekly check-in
The program
The sessions
Session 245 min
Full Body · Power
- 01Dumbbell Romanian Deadlift3 × 10
- 02Dumbbell Shoulder Press3 × 10–12
- 03Inverted Row / Lat Pulldown3 × 10–12
- 04Farmer's Carry3 × 30m
- 05Dead Bug3 × 10each side
Session 350 min
Full Body · Conditioning
- 01Split Squat3 × 12each side
- 02Push-Up3 × Max quality
- 03Single-Arm Dumbbell Row3 × 12each side
- 04Side Plank3 × 20–30seach side
- 05Steady-State Finisher1 × 10 min
Every exercise has its setup, coaching cue and most common mistake in the exercise library.Open the library
The app
What you get
Your code by email
A six-digit code arrives the moment you pay. No account to create.
Three devices, no deadline
Use it on up to three of your own devices. There is no deadline to start.
Every set logged
Log weight and reps as you go. It works without signal and syncs when you're back online.
Your last load, remembered
Each exercise opens at the weight you lifted last time, and at 70% on a deload week.
Warm-up and videos
Each session opens with a warm-up. Exercises come with demonstration videos.
Weekly check-in
Sleep, soreness and energy, once a week. The answers come straight to me.
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