Programming
The split, week by week
Every day below adapts to your level and your equipment. Change either toggle and the sets, reps and recommended kit update across the whole program.
The Tenacity Split
A complete strength week built around the big patterns, with recovery scheduled rather than improvised and bonus days for the work most programs skip.
Day 1 — Lower Strength
Five lifts built around squatting and hinging, then a cardio finisher.
Members only
Day 2 — Upper Push
Horizontal and vertical pressing, rear delt balance, core, then conditioning.
Members only
Day 3 — Recovery
Deliberate low effort. This is where the adaptation actually happens.
Members only
Day 4 — Upper Pull
Vertical and horizontal pulling, core, then a hard finisher.
Members only
Day 5 — Glute Bonus
Hip extension, abduction and single leg work, finished with easy conditioning.
Members only
Day 6 — Full Body Power
One lift per pattern at moderate load, then a short conditioning hit.
Members only
Day 7 — Core Bonus
Bracing, anti-rotation and flexion work, capped with a cardio finisher.
Members only