LIFT: 8-week strength blueprint

LIFT! is your blueprint for getting strong AF—progressively and sustainably. This program is designed to help you build strength in a way that feels approachable and sustainable. Each workout is progressive, so you’ll be building on week by week. You get three structured workouts per week—one lower body, one upper body, and one full body—along with warm-ups and mobility drills to support movement quality.

The resource hub is full of helpful information to help you truly understand strength training so you can fine-tune your progress.

Strength is not random. It is built through consistency, not perfection.

Build Your Base is officially live inside LIFT now. Two brand-new weeks of bodyweight-only workouts to LIFT. The perfect way to ease in, sharpen your form, or reconnect with strength before picking up weights.

Each week includes three full-body sessions built around the essentials: squat, hinge, push, pull, and rotate.

Use it as a starting point before the main 6-week block — or as quick standalone sessions when you want to move but keep it simple.

Build Your Base (2-Week Bonus Block)

These two bonus weeks are designed to help you build a strong foundation before moving into the main six-week LIFT program.

• These bodyweight workouts are by no means mandatory. You are welcome to skip this block if you feel ready to dive into the main 6-week program. They're always here for you.

Each session is full-body and focuses on the key movement patterns you’ll see throughout LIFT — squat, hinge, push, pull, and rotate — all using bodyweight (with the occasional resistance band).

• You’ll train 1-3 times per week, for 3 sets of 6–10 reps per exercise. The sessions are intentionally simple but effective — helping you reconnect with form, movement quality, and control before adding load.

• Use these workouts as an on-ramp if you’re new to strength training, returning after time off, or just want to sharpen your technique before picking up weights. They also work beautifully as quick standalone mobility-strength sessions or dynamic warm-ups.

The goal here is to help your body — and your mind — feel ready, confident, and connected heading into your main LIFT training block.

The videos provides a full breakdown with key tips and modifications. It’s not a follow-along format — strength is an individual journey in pacing, load, and rest. This strength is yours to own.