Start Here
Choose the right resistance, understand your baseline, and begin Day 1 with clear expectations.
Choose Your Resistance
Pick a level that lets you complete about 10 quality reps. The last 2 reps should feel challenging, but your form should stay controlled.
Quality reps,
not 20 easy reps.
Too easy?
20+ reps → increase resistance.
Too hard?
Fewer than 10 reps → decrease resistance.
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
Build consistency before intensity. Train 3 times per week, with recovery and rest days between sessions.
Start with Day 1, then follow the plan in order.
Start Day 1 with your baseline test, then continue into your first guided session.
