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Full Body Accessory

Welcome to Day 1! Today you'll build a rock-solid foundation with the most important strength movements you'll use all program long. Expect to feel challenged but energized — light enough to nail your form, heavy enough to feel the work.

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Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Hip Circle

1 set × 10 reps

Shoulder Circle

1 set × 10 reps

Squat

2 sets × 10 reps, 10 reps

Push-Up (Incline)

1 set × 10 reps

Main Workout

Back Squat - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Overhead Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Barbell

3 sets × 8 reps, 8 reps, 8 reps

2 circuits

Row (Bent-Over) - Dumbbell

1 set × 10 reps

Squat (Goblet) - Dumbbell

1 set × 10 reps

2 circuits

Push-Up

1 set × 10 reps

Dead Hang

1 set × 20s

Cool Down

Quad Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Child's Pose

1 set × 40s

Seated Hamstring Stretch

1 set × 30s