A simple 2‑week trial offering three full‑body strength sessions per week, using dumbbells, an adjustable bench, and a consistent warmup. It’s an easy way to experience structured training, build momentum, and get a feel for the full program.

For advanced trainees with access to a full gym. 8 workouts. 11 weeks. Undulating between 4 different rep schemes.

3-phase strength progression Required Equipment: Dumbbells, Adjustable Bench, Superband

3 phase strength progression for those with access to a full gym.

12‑Week Strength Foundations for Adult Rec‑League Athletes This program is your starting point if you want to feel stronger, more athletic, and more confident in your body — whether you’re returning to sport, lifting again after time away, or finally building the strength base you’ve always wanted. Across 12 weeks, you’ll move through three structured mesocycles designed to teach you my movement language, build consistency, and progressively increase your strength and athletic capacity. The first three weeks include the same onboarding structure as my trial program, so you can start here even if you didn’t complete the trial. What you’ll get: A clear, progressive 12‑week strength program Three mesocycles that build on each other Warm‑ups, tempos, and movement patterns you’ll use forever Video demonstrations for every exercise Coaching notes so you always know what matters most A balanced mix of strength, unilateral work, athletic patterns, and core A foundation that prepares you for Macrocycle 2 and beyond Who this is for: Adult recreational athletes, beginners returning to training, or anyone who wants a structured, confidence‑building strength program that feels athletic without being overwhelming. What you’ll feel: More stable, more coordinated, stronger through full ranges of motion, and ready for more advanced athletic training. If you’re ready to build your base, this is where you start.