Block 1Days 1–30
Foundations
Movement screen, baseline lifts, sleep rhythm
“We start light, and we start today.”
The journey
365 days, 52 programmed weeks, 12 blocks — already written for you.
You never face a blank page. Each block has a job, each week a shape, each day one session — training, restore or true rest — that fits the time and equipment you actually have.
Block 2Days 31–61
Base strength
Full-body strength, technique under load
“Strong bodies are built in ordinary sets.”
Block 3Days 62–92
Calm
Breathwork, stress protocols and evening wind-downs
“Recovery is the half of training nobody films.”
Block 4Days 93–123
Hypertrophy
Volume, tempo and the fuel to support it
“Growth is repetition you can recover from.”
Block 5Days 124–154
Focus
Weak-point work and single-lift attention
“One thing at a time is a superpower.”
Block 6Days 155–185
Conditioning
Engine work, intervals and outdoor sessions
“A better engine makes every lift cheaper.”
Block 7Days 186–216
Connect
Crews, shared sessions and accountability
“Training alone is where most people quit.”
Block 8Days 217–247
Mobility
Range, joints and the prep around the lift
“Ten honest minutes buy a pain-free month.”
Block 9Days 248–278
Resilience
Hard weeks, deloads and getting back under the bar
“Missing a day is data, not failure.”
Block 10Days 279–309
Momentum
Stacking habits and raising the bar
“Consistency compounds quietly, then all at once.”
Block 11Days 310–340
Peak
Intensity, PR attempts and sharp taper
“Everything before this was the loading.”
Block 12Days 341–365
Legacy
Reflection, year in review and designing year two
“Look at the map. That was you, every single day.”