Day 1 - Find Your Starting Level

Find your 5-Second Max, set your starting training resistance, and complete your first controlled hold session.

5-Second Max Guide Find your starting resistance and complete your 5-Second Max test.

Record Your Baseline

Results save automatically on this device.

Today’s Plan

Warm-Up
2 minutes

Working Sets
Static Hold — 10s × 6 sets
Each hand
Resistance: 40% of your 5-Second Max

Cool Down
2 minutes

Rest: 40s between working sets.
Safety: If you feel muscle, joint, or tendon pain, stop, take a rest day, or reduce the resistance before continuing.
Day 1 complete. Continue when you’re ready.
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