Core - Week 7

Taking Ownership

It’s time for YOU to build your plan.

Not on your own, but you decide what’s important to you.

You now have a wealth of resources from previous weeks to pick and pull from, and I will continue to provide a guide map, but you’re in the driver seat now.

LINEAR PROGRESSION

Each week will get progressively harder.

In theory, you could continue to progress week to week until you can no longer maintain the same progress. This could be 4 weeks, it could be 6, it could be 16 weeks and it will be different for everyone based on their own unique variables.

What’s important is that no longer being able to progress is a beautiful thing! This means your body has received the maximum benefit this plan has to offer.

Once you’ve reached that critical point you’ve earned a period of rest. Your body recovers, and you repeat or transition to the next plan available to you (there are an infinite amount of plans you can copy and paste, but YOU are the only one who is an expert in you, so whoever you decide to listen to or follow make sure you cater it to YOU!

Typically a week of rest is sufficient and this is called a “Deload Week”. It could be as long or short as you’d like but without this period of time your body will no longer be able to make progress. So don’t waste your time by continuing to force a square peg into a round hole. We will explore this in the next phase of the program.

Goal for Week 7

Begin Creating your own Program

Refer back to the primal movements, and you will Pick Two to focus on for the next 4 weeks.

More often than not people like to pick Squat + Hinge, Push + Pull, or Lunge + Carry, etc…

NOTE: This program is based around 3 days per week, you are still encouraged to do whatever the hell you want on the days that do not fall on the “programmed” days. Have fun, do something different, add variety.

We will Start with 5 sets of 8 reps for each exercise

If you chose Squat and Hinge, You will perform 5 sets of 8 squats AND 5 sets of 8 RDLs.

If you choose to increase reps, each week will progress in the following manner:
- Week 1: 5x8 @ x weight
- Week 2: 5x10 @ x weight
- Week 3: 5x12 @ x weight
- Week 4: 5x15 @ x weight
- NOTE: The weight remains the SAME each week, only reps change
If you choose to increase weight, each week will progress in the following manner:
- Week 1: 5x8 @ Whatever weight you pick, for this example we’ll use 135lb
- Week 2: 5x8 @ 150lb
- Week 3: 5x8 @ 170lb
- Week 4: 5x8 @ 195lb
- NOTE: The reps remain the SAME, only weight changes

Now it’s time to decide if you want to join a gym, invest in your own gear, or continue using minimal equipment

This is important because if you do not want to buy more equipment, or join a gym, you will be relying on more repetitions primarily.

If you decide to join a gym (you can find very cheap gyms these days) you allow yourself more variety and room for progression, but it is not a requirement.