You used to train but fell off the wagon? This program gets things back on track. Varied formats from the first week, progressive intensity — you'll find your feel quickly.
Duration
4 weeks
Frequency
4 sessions per week
Per session
~30 min
Audience
Former athletes getting back in shape
The approach
No discovery phase here: we dive straight in with varied formats. Each week alternates upper body, lower body, full-body, and cardio for a complete, balanced workout.
Who is it for?
Former athletes getting back in shape, or intermediate-level people who want to structure their training.
Week by week
Active restart
Targeted strength work and first circuits. We wake up the muscle groups with structured sessions.
Loading up
Volume and intensity increase. Supersets and EMOM to build muscular endurance.
Intensity peak
Demanding formats: AMRAP, HIIT. Your body is ready to be pushed. Sessions are shorter but more intense.
Mastery
Advanced combinations, complex circuits. You finish the program in top shape, ready for a new challenge.
What you'll gain
- Quickly regain a good level of fitness
- Work your whole body in a balanced way
- Discover multiple training formats
- Kick-start your metabolism and endurance
Tip
If a session feels easy, that's normal — it means you're in shape for it. The following week will raise the bar.