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This beginner-friendly program is designed to lay the foundation for long-term progress by reshaping your strength and cardiovascular health from the ground up.
The focus is on building consistency, control, and capacity — setting you up to confidently progress into Build to Last Level 2 and 3 as your fitness evolves. This is your starting point for a strong, capable, and resilient body.
- ✅ Beginner-friendly structure for long-term consistency
- 🏋️♂️ 2x full-body compound lift sessions per week
- 🫀 3x cardio sessions targeting different heart rate zones
- 🧘 Daily mobility routines to improve movement and recovery
- 🔄 Focus on building foundational strength and endurance
- 🧱 Prepares you to progress into Level 2 & 3 confidently
- 💡 Education on training zones, movement quality, and form
- 🗓️ Simple, flexible schedule designed to fit real life
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This intermediate program is for those ready to take their strength and conditioning to the next level. It builds on the foundation from Level 1 with more volume and intensity, designed to push your body and performance forward.
Level 2 is about progression — increasing demands while staying smart and consistent. It sets the stage to confidently advance into Build to Last Level 3, where performance and intensity meet precision.
- ⚡ Intermediate-level structure with increased volume and intensity
- 🏋️♀️ 2x full-body compound lift sessions to continue building strength
- 🫀 3x cardio sessions targeting multiple heart rate zones for aerobic development
- ⏱️ 1x weekly full-body EMOM functional workout for work capacity & coordination
- 🧘 Daily mobility to support recovery and joint health
- 🔄 Focus on progression, consistency, and balanced training
- 🚀 Prepares you for the demands of Level 3
- 🧠 Designed to challenge both physical and mental discipline
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Level 3 is where performance meets precision. Designed for advanced individuals, this phase adds intensity, explosiveness, and complexity to your training — challenging both your body and mind.
This level is for those who’ve built the base and are ready to push limits — dialing in performance, conditioning, and resilience at a high level.
- 🔥 Advanced-level structure focused on performance and precision
- 🏋️ 2x heavy compound lift sessions to maintain and push strength
- 🫀 3x cardio sessions across all heart rate zones, including high-intensity work
- 🏃♂️ 1x explosive session with sprints and plyometrics for speed and power
- ⏱️ 1x weekly full-body EMOM functional workout for work capacity & coordination
- 💪 Optional HYROX-style sim workout combining cardio & resistance (based on recovery and fitness level)
- 🧘 Daily mobility to support high performance and injury prevention
- 🧠 Built for athletes or advanced individuals ready to push limits
- 🎯 Develops full-body resilience, explosiveness, and elite-level conditioning