Programming
The split, week by week
Five lifting days and two recovery days run Monday through Sunday. Every day adapts to your level and equipment, updating the sets, reps and recommended kit across the program.
The Tenacity Split
A practical bodybuilding-strength week that repeats foundational movements long enough to build measurable strength while rotating core, cardio, full-body and recovery work.
Day 1 — Quads
Core first, then repeatable squat work that builds stronger legs over the quarter.
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Day 2 — Upper Push
Core first, then chest and shoulder pressing with focused delt work.
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Day 3 — Recovery
Deliberate low effort. This is where the adaptation actually happens.
Members only
Day 4 — Glutes + Hamstrings
Core first, then hinges and hip extension for durable posterior-chain strength.
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Day 5 — Pull
Core first, then back, rear delts, biceps and triceps with no push-day overlap.
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Day 6 — Full Body
A rotating, approachable full-body session that complements the week's foundational lifts.
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Day 7 — Recovery
A rotating recovery session that leaves you ready to begin Monday stronger.
Members only