Phase 3 · Week 1
Strength & Shape · Phase 3 · Refinement
Refine the shape. Own the strength.
4 training days · Lower body 2× · Upper body 2×
🏋️ Gym · Phase 3 · Week 1 · Establish Phase 3 weights
Daily Target
8,000 – 10,000 steps · non-negotiable · keeps metabolism active on rest days too
Monday
Lower Body
Day 1 · Hack Squat focus + full lower body
Week 1: Establish Phase 3 weights · lower-mid of rep ranges · form first
Week 1 · Phase 3 Foundation
Week 1 of 4 · Foundation
Establish Phase 3 working weights
New exercises, new weights. Prioritize form and control. Pick weights you can move well for every rep — don't ego lift yet.
0 / 0
Done. 💚
You showed up.
"Refinement is where form becomes second nature." — Phase 3
Session Notes
Saved ✓

Save weights?

We'll remember these for your next session.

Demo
Day 90 on the program
90 Days Strong 🏆
You've built something real. What's the next chapter?
Phase 3 · Refinement
How many days have
you been on Phase 3?
We'll sync your week counter and unlock Lifestyle Mode if you're past the 4-week cycle
days on Phase 3