Day 01
Lower — Max Strength
Warm up with the Recover flow, then move through the work in order. Rest fully on the primary lift.
- Back Squat — 5 x 3 @ 82%
- Romanian Deadlift — 4 x 6
- Split Squat — 3 x 8 per side
- Weighted Plank — 3 x 45s
Strength · Power · Engine
Four days a week. Nothing wasted.
TheClub Train is our strength and conditioning program — heavy compounds, honest accessory volume and conditioning measured in output rather than sweat.
The Weekly Split
Day 02
Upper — Press & Pull
Warm up with the Recover flow, then move through the work in order. Rest fully on the primary lift.
- Overhead Press — 5 x 4
- Weighted Pull-Up — 4 x 5
- Incline Dumbbell Press — 3 x 8
- Chest-Supported Row — 3 x 10
Day 03
Conditioning — Engine
Warm up with the Recover flow, then move through the work in order. Rest fully on the primary lift.
- Curved Sprint — 8 x 20s / 100s walk
- Row Intervals — 5 x 500m
- Kettlebell Swing Ladder — 10-8-6-4
- Nasal-Breath Zone 2 — 12 min
Day 04
Posterior & Carry
Warm up with the Recover flow, then move through the work in order. Rest fully on the primary lift.
- Trap Bar Deadlift — 4 x 4
- Hip Thrust — 4 x 8
- Farmer's Carry — 5 x 40m
- Hanging Leg Raise — 3 x 10
How We Program
Progressive Overload
Every block adds load or quality reps — never both in the same week.
Measured Conditioning
Intervals prescribed by output, not exhaustion. The engine builds quietly.
Recover On Purpose
Each session closes with the Recover ritual. Adaptation happens after.