Congratulations on completing your foundation! This week marks the end of Phase 1. Push through and celebrate your progress!
Click on any day to expand and see exercises
Body
WORKOUTRecovery
RESTBody Power
WORKOUTment
TEST& Recovery
RESTBody
WORKOUTReview
REVIEWComplete body workout
60s
10 reps
10 reps
10 reps
30s
Quads, Glutes • 3×12 • RPE 7
Hold dumbbell at chest. Squat down until thighs parallel. Drive through heels.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 12 | 1:30 |
| 2 | 7 | 12 | 1:30 |
| 3 | 7 | 12 | 1:30 |
Chest, Triceps • 3×10 • RPE 7
Lie on bench, press dumbbells up. Lower with control.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 10 | 1:30 |
| 2 | 7 | 10 | 1:30 |
| 3 | 7 | 10 | 1:30 |
Back, Biceps • 3×12 • RPE 7
Hinge at hips, flat back. Pull dumbbells to hips.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 12 | 1:30 |
| 2 | 7 | 12 | 1:30 |
| 3 | 7 | 12 | 1:30 |
Shoulders • 3×10 • RPE 7
Press dumbbells from shoulders to overhead.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 10 | 1:30 |
| 2 | 7 | 10 | 1:30 |
| 3 | 7 | 10 | 1:30 |
2 min
60s
60s
Light activity • Mobility • Mindfulness
Park walk, nature trail, or casual pace
Focus on legs, back, and shoulders
10 each direction
10 reps with resistance band
7-9 hours quality rest
2-3L water today
Protein-rich meals
"Almost there! One more hard week and you've completed Phase 1! Your body is getting stronger with each passing week."
You're stronger than you think! 💪
Higher intensity workout
30s
30s
10 reps
10 reps
30s
Hamstrings • 3×12 • RPE 7
Hinge at hips, lower weights along legs. Keep back flat.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 12 | 1:30 |
| 2 | 7 | 12 | 1:30 |
| 3 | 7 | 12 | 1:30 |
Chest, Triceps • 3×AMRAP
As many reps as possible with good form. Rest 60s between sets.
| Set | Target | Rest |
|---|---|---|
| 1 | AMRAP | 1:00 |
| 2 | AMRAP | 1:00 |
| 3 | AMRAP | - |
Legs • 3×12 • RPE 7
Step back into lunge. Push through front heel to return.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 12 | 1:30 |
| 2 | 7 | 12 | 1:30 |
| 3 | 7 | 12 | 1:30 |
Core • 3×60 seconds • RPE 7
Hold plank position. Don't let hips sag.
| Set | RPE | Time | Rest |
|---|---|---|---|
| 1 | 7 | 60s | 1:00 |
| 2 | 7 | 60s | 1:00 |
| 3 | 7 | 60s | - |
2 min
5 min
2 min
Test your progress!
You've completed Phase 1 of your transformation!
Record your results to track progress
Max reps in 1 minute
Week 1: ___
Max reps in 1 minute
Week 1: ___
Max time in seconds
Week 1: ___
Max reps (or use band)
Week 1: ___
Unlock premium content for continued progress
Tag us @thefistpump to show your journey
Active recovery after assessment
Focus on stress relief and mental clarity.
Easy-paced walk to promote blood flow.
Focus on hip mobility and spinal health.
Sleep 7-9 hours
Hydrate 2-3L water
Protein-rich meals
Celebrate progress!
Complete full body training
30s
30s
10 reps
30s
3/side
Quadriceps • 3×12 • RPE 7
Hold dumbbell at chest, squat down, push through heels.
Chest • 3×10-12 • RPE 7
Lower chest to floor, push back up.
Back • 3×12 each • RPE 7
One hand on bench, row dumbbell to hip.
Shoulders • 3×10 • RPE 7
Press dumbbells overhead, keep core tight.
Hamstrings • 3×12 • RPE 7
Hinge at hips, lower dumbbells along legs.
Core • 3×45 seconds • RPE 6
Hold plank position, engage core.
30s
30s
30s
30s
Celebrate completing Phase 1!
Built a exercise foundation
Learned proper form and technique
Established workout routine
Completed 16 training sessions
Unlock Weeks 5-12 for continued progress
New challenges and progressive overload
Advanced training techniques