4-Week Total-Body Shape

Day by day

1. Day 1: Glute Strength Builder48 min · Set repeatable baselines and avoid training to failure.
2. Day 2: Core Control Foundation25 min · Set repeatable baselines and avoid training to failure.
3. Day 3: Recovery daySet repeatable baselines and avoid training to failure.
4. Day 4: Lower-Body Shape34 min · Set repeatable baselines and avoid training to failure.
5. Day 5: Upper Body Build46 min · Set repeatable baselines and avoid training to failure.
6. Day 6: Glutes + Core Express23 min · Set repeatable baselines and avoid training to failure.
7. Day 7: Recovery daySet repeatable baselines and avoid training to failure.
8. Day 8: Glute Strength Builder48 min · Add one or two repetitions where the baseline stayed controlled.
9. Day 9: Core Control Foundation25 min · Add one or two repetitions where the baseline stayed controlled.
10. Day 10: Recovery dayAdd one or two repetitions where the baseline stayed controlled.
11. Day 11: Lower-Body Shape34 min · Add one or two repetitions where the baseline stayed controlled.
12. Day 12: Upper Body Build46 min · Add one or two repetitions where the baseline stayed controlled.
13. Day 13: Glutes + Core Express23 min · Add one or two repetitions where the baseline stayed controlled.
14. Day 14: Recovery dayAdd one or two repetitions where the baseline stayed controlled.
15. Day 15: Glute Strength Builder48 min · Progress a small load or a harder variation, not both.
16. Day 16: Core Control Foundation25 min · Progress a small load or a harder variation, not both.
17. Day 17: Recovery dayProgress a small load or a harder variation, not both.
18. Day 18: Lower-Body Shape34 min · Progress a small load or a harder variation, not both.
19. Day 19: Upper Body Build46 min · Progress a small load or a harder variation, not both.
20. Day 20: Glutes + Core Express23 min · Progress a small load or a harder variation, not both.
21. Day 21: Recovery dayProgress a small load or a harder variation, not both.
22. Day 22: Glute Strength Builder48 min · Consolidate the best quality from the month and finish consistently.
23. Day 23: Core Control Foundation25 min · Consolidate the best quality from the month and finish consistently.
24. Day 24: Recovery dayConsolidate the best quality from the month and finish consistently.
25. Day 25: Lower-Body Shape34 min · Consolidate the best quality from the month and finish consistently.
26. Day 26: Upper Body Build46 min · Consolidate the best quality from the month and finish consistently.
27. Day 27: Glutes + Core Express23 min · Consolidate the best quality from the month and finish consistently.
28. Day 28: Recovery dayConsolidate the best quality from the month and finish consistently.