Written blocks
Programs
Run them at the studio, on the gym floor at the neighbourhood, or as a home follow-along that matches the week.
Strength Base
Squat, hinge, press, pull. Three days. Written loads. The first honest barbell block.
Gym floor
Boxing Engine
Bag skill, rounds, and conditioning that still lets you squat later in the week.
Studio
PPL Hypertrophy
Push, pull, legs. Twice a week. Volume that fits a workday.
Gym floor
Home Follow-Along
When you cannot make the studio. Same week as the studio: S&C, bag pattern, yoga, walk.
Home, mapped to center formats
Beginner Reset
First six weeks: assessment, patterns, one studio format, one gym-floor lift, one walk.
Studio + gym floor
Busy Professional
Three days. Forty-five minutes. Built for people who train around a commute.
Gym floor + one studio slot
Partner Strength
Two people, two loads, one slot. Couples and training partners.
Studio or gym floor
Fat-loss S&C
Lift to keep the muscle. Condition to raise the weekly burn. Food that survives a wedding week.
Studio + a walk