💪 Members Workout Programs

Members-exclusive workout programs for every fitness level. Strength, cardio, flexibility, and recovery — fully structured and updated monthly.

---

🏋️ This Month’s Program: Full Body Strength Foundation

A 4-week progressive strength program designed for home or gym. Three training days per week with built-in rest and recovery. No equipment required for the bodyweight version — or use dumbbells/barbells to increase intensity.

---

🗓️ Weekly Training Schedule

Day A — Lower Body Focus (Monday)

Exercise	Sets	Reps	Rest
Goblet Squat	3	10–12	60 sec
Romanian Deadlift	3	10–12	60 sec
Reverse Lunges	3	10 each leg	60 sec
Glute Bridge	3	15	45 sec
Calf Raises	3	20	30 sec
Dead Bug	3	10 each side	45 sec

Day B — Upper Body Push (Wednesday)

Exercise	Sets	Reps	Rest
Push-Ups (or Dumbbell Press)	3	10–12	60 sec
Dumbbell Shoulder Press	3	10–12	60 sec
Lateral Raises	3	12–15	45 sec
Tricep Dips (or Overhead Extension)	3	10–12	60 sec
Plank	3	30–45 sec	30 sec

Day C — Upper Body Pull + Core (Friday)

Exercise	Sets	Reps	Rest
Dumbbell Row	3	10–12 each	60 sec
Face Pulls or Rear Delt Fly	3	12–15	45 sec
Bicep Curls	3	12	45 sec
Hammer Curls	3	12	45 sec
Russian Twists	3	15 each side	30 sec
Hollow Body Hold	3	20–30 sec	30 sec

---

🧘 Active Recovery Days (Tue/Thu/Sat)

On non-training days, choose one of the following low-intensity recovery activities for 20–40 minutes: walking, yoga, light stretching, swimming, or cycling. Recovery is where the gains happen — don’t skip it.

---

Recommended Products for This Program