This program is built specifically for you.

The goal isn’t just to get you stronger—it’s to make sure the strength you build is stable, controlled, and holds up under load.

You’ve already got a solid base. Now we’re tightening everything up so you can keep progressing without running into the same issues again.

What this program focuses on

• Building single-leg strength and stability
• Improving control through full ranges of motion
• Strengthening the muscles that support your knees and hips
• Developing balanced upper body strength
• Adding rotational core work that actually carries over

You’ll train 4 days per week, each with a specific role:

• Day 1: Lower body strength and control
• Day 2: Upper body push/pull balance
• Day 3: Total-body strength and output
• Day 4: Auxiliary work to hit muscles from different angles and fill gaps

How to approach it

Move with control. Own every rep.

You don’t need to rush depth or chase sloppy reps.
If something feels off, tighten it up before adding weight.

The goal is to build strength that actually sticks.

What to expect

If you stay consistent with this:

• You’ll feel more stable under load
• Your lower body strength will improve without beating up your joints
• Movements will feel more controlled and intentional
• You’ll build strength you can rely on—not just display

We’re building this the right way so you can keep progressing long-term.

Stick with it, stay consistent, and let the work stack.