The Method
Every workout here belongs to a four-week block, every block belongs to a bigger rotation, and the two big lifts in every workout get written down. Here’s how the whole thing works.
You repeat the workout. That’s the point.
Each block runs four weeks, and you’ll see the same workouts every week. Week one is for learning the movements. By week two you’re not thinking about them anymore, so all the effort goes into the bar instead. Add a little weight each week, and by week four you’re lifting numbers that would’ve surprised you on day one. Coaches call it progressive overload. It’s old, it’s boring, and it’s never stopped working.
Same lift, same 8 reps, four weeks. The only thing that changes is the bar.
Just when it gets comfortable, it changes.
Your body is good at adapting. That’s why training works — and it’s also why any program goes stale if you run it forever. So every month we change what we’re asking for: a hypertrophy block, then absolute strength, then volume and power, then back around. You never sit on a plateau for long, and you don’t end up strong in exactly one position and useless everywhere else.
Hypertrophy
Block 01Absolute STR
Block 02Volume
Block 03Power
Block 04No single tool builds a complete athlete.
Barbells are the backbone here, but they can’t do everything. The programming pulls from four places, and each covers ground the others can’t.
Squat, hinge, press, pull. Where the heavy lifting happens — literally.
Power, conditioning, and angles a barbell can’t reach.
The targeted volume that builds muscle and keeps your joints happy.
Push-ups through handstand work. Owning your own bodyweight is the point of all of it.
45 minutes with nothing wasted.
Workouts run as circuits. A push, a pull, core, then shoulder stability and range-of-motion work — and back around. While one muscle group works, the others rest, so you’re moving the whole class but never rushing a lift you haven’t recovered for. And notice what’s sitting in that fourth slot: the prehab isn’t a warm-up afterthought, it’s a station.
Press, dip, push-up
Row, chin, hinge
Carry, brace, rotate
Prehab, built in
↻ Back to A1 — your push muscles have been resting for three stations.
Twelve people. One coach. Your own small team.
Capped at 12
Small enough that your coach actually watches you lift. Also small enough that people notice when you skip Thursday.
Hands-on coaching
Loads scaled to where you are, form fixed on the spot. Total beginners and longtime lifters share the same room, and both get what they came for.
Pods
Within each class you train in a pod — a few people sharing a station, counting each other’s reps, talking each other into one more round. Honestly, it’s why people stay.
Your progress is a number, not a feeling.
Every workout has two main lifts, and both go into the system. The system gives them back when you need them.
The two big lifts from every workout — weight and reps, logged. Your whole block in one place.
Walking into week three? The app shows what you did in week two and what to try today.
It watches your trend, nudges you when you’re ready for more, and settles the “should I go heavier?” debate with your own numbers.
See the method
from inside it.
Free trial spots are limited and don’t always land at convenient times. If nothing fits your week, our intro offers get you into any class on the schedule.