Start Here
Choose the right grip ring resistance, record your baseline, and begin Day 1 with clear expectations.
Choose Your Starting Resistance
Pick a level you can control for about 10 clean reps. The last 2 reps should feel challenging, but your form should stay steady.
Start lighter if you’re unsure
Grip rings: between two levels, choose the lighter one.
Finger stretchers: start with the lowest resistance.
Quality reps,
not 20 easy reps.
Too easy?
20+ clean reps → move up.
Too hard?
Fewer than 10 clean reps → move down.
Keep it fixed
Use the same resistance for all 14 days.
Your Baseline Test
Day 1 starts with two quick baseline tests to record your starting point before the workout.
Your 14-Day Training Plan
Follow the plan in order. Training days, recovery days, rest days, and progress checks are already planned for you.
Start Day 1 with your baseline test, then continue into your first guided session.
