Week 1
FOUNDATION — Learn the movements
Form over everything. Light weight, full range. Rest 90 sec. Log your weights every session — this data becomes your Week 2 targets.
The secret to getting ahead is getting started. You showed up together — that's already a win.
— Your coaches
Week 1 Coach Notes
🎯
Aim for RPE 5/10
Finish sets feeling like you could do 5 more. Log everything — even light weights matter.
📊
Numbers = Baseline
Every weight logged this week becomes next week's target. Don't skip logging.
💧
Hydrate Together
Bring 32oz each. Sip every 10 minutes. Dehydration kills motivation fast.
⏱
Rest 60–90 seconds
Use rest to cheer each other on and log weights while they're fresh.
Week 2
BUILD — Beat last week's numbers
Your Week 1 logs appear as gold badges below each exercise. Add 5–10 lbs where form held up. Beat the badge.
Progress isn't always visible, but it's always happening. The numbers don't lie — trust them.
— Your coaches
Week 2 Coach Notes
📈
Beat the Gold Badge
See that gold number? That's last week's weight. Your only job: beat it or match it.
😴
Sleep = Gains
7–8 hours is when muscles grow. Treat sleep like a workout — because it literally is.
🍗
Protein Goal
Aim for 0.7g per lb of bodyweight. Greek yogurt, eggs, chicken, protein shakes.
🧘
Stretch Together
5–7 min post-workout stretch. Recovery ritual + couple time. Double win.
Week 3
STRENGTHEN — Challenge the muscle
3 sets on everything. Rest drops to 60 sec. Your Week 2 logs are your floor — go above them. You're stronger than you think.
Hard days build strong people. You're not just getting fit — you're becoming the kind of people who show up.
— Your coaches
Week 3 Coach Notes
🔥
Embrace the Last Rep
The last rep of each set should be genuinely hard. That's where growth lives.
📓
Logs Don't Lie
Compare your W1 weights to today. That gap IS your progress. Take a breath and be proud.
🤜
Spot Each Other
Watch each other's form every set. Say "chest up," "full range." That's what partners do.
🚿
Cold Rinse
30–60 sec cold water end of shower. Reduces soreness dramatically.
Week 4
PEAK — Prove what you've built
Victory lap. Beat every Week 3 number. When you're done, flip back to Week 1 and compare. That gap is 30 days of work.
Thirty days ago you started. Today you finish stronger, together. This isn't the end — it's who you are now.
— Your coaches
Week 4 Coach Notes
🏆
W1 vs W4
Go back to Week 1 and look at your logged weights. Then look at today. That gap is YOU.
📸
Progress Photos
Same lighting as Week 1. Visual proof is powerful — and often surprising.
🗓
Plan Month 2
You've built a habit. Don't stop. Month 2: push intensity to RPE 7/10 or add a cardio day.
🥂
Celebrate
Plan a special dinner after your final session. You finished a real month of fitness. Honor it.