Program · General Fitness

Everyday Athlete.

4-Week No-Equipment Base

Train every day without grinding down your joints. Four challenging days, two lighter skill/conditioning days, and one active-recovery day, built for a strong lifting background that has gone detrained. No equipment required. Sessions run 60–75 minutes, with an optional block to reach 90–120. Keep most sets at RPE 7 — finish with 2–3 good reps left. Weeks 1–2 are deliberately conservative; Week 3 adds volume; Week 4 deloads. Each new week unlocks once the full week is logged.

4
Weeks
7×
Per week
intermediate
Why this works

Daily training that still recovers: four hard days, two lighter skill and conditioning days, and one recovery day, with the main movements kept at RPE 7 so you can come back tomorrow.

Week 1 focus

Learn the movements

25%

Stop 2–3 reps before failure on every set. Do not test max reps. Record how many clean reps you complete so later weeks have a baseline.

Week 1 of 4 · weeks unlock as you log

Week 1 · 7 sessions

Workouts