ABOUT THE CHALLENGE
This isn’t a competition. It’s a commitment.
Each day is programmed to improve body composition, build strength, improve movement quality, and push performance—with a mix of traditional lifts, tempo work, athletic drills, and core-focused accessories.
🛠️ PROGRAM STRUCTURE
Day 1: Upper Push – Start strong with a push-focused session that builds chest, shoulders, and triceps strength. After a dynamic warm-up and mobility prep, you’ll move into explosive med ball work, tempo-based dumbbell pressing, and targeted isolation for a powerful upper body.
Day 2: Upper Pull – Train the pulling chain with rows, pull-ups, and carries that hit the lats, traps, rhomboids, and grip. Activation and stability drills prepare the body for strength-building compound lifts and controlled accessory movements to build a balanced, sculpted back.
Day 3: Lower Body – This lower-body day blends athletic power and strength. Jump training primes your nervous system before heavy squats, lunges, and posterior chain movements develop full-leg functionality. Isolation work ensures every muscle gets attention.
Day 4: Mobility, Arms, Abs + Cardio – A hybrid recovery and hypertrophy session. Begin with active mobility flows, then target the arms and core with high-volume curls, dips, and planks. Wrap it up with “Pick Your Poison” cardio intervals for a metabolic finisher.
Day 5: The Apex – Peak Performance Day – Cap off the week with an athletic circuit designed to challenge balance, coordination, and total-body strength. Overhead movements, explosive lunges, rotational work, and heavy carries combine for a full-spectrum performance upgrade.
