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Week 1 of 7

Baseline strength + conditioning. Follow the sessions in order.

Monday — Simple & Sinister

~20–25 min Intensity: Moderate Gear:
  • 1 kettlebell
  • Towel
  • Water

Tuesday — OFB Lower Body

~20–25 min Intensity: Moderate–High Gear:
  • Dumbbells or kettlebell
  • Mat (optional)
  • Water

Wednesday — Hard Style Abs

~15–20 min Intensity: Core-Focused Gear:
  • Mat
  • Towel
  • Water

Thursday — OFB Upper Body

~20–25 min Intensity: Moderate–High Gear:
  • Dumbbells or kettlebell
  • Mat (optional)
  • Water

Friday — Simple & Sinister

~20–25 min Intensity: Moderate Gear:
  • 1 kettlebell
  • Towel
  • Water

Saturday — Long Stretch

~20–30 min Intensity: Low Gear:
  • Mat
  • Pillow (optional)

Sunday — Recovery Session

~15–25 min Intensity: Very Low Gear:
  • Mat
  • Water

Weight Training Plan

🔥 Easy Level

Chest & Back — Easy

Biceps & Triceps — Easy

Glutes & Calves — Easy

Shoulders & Traps — Easy

Legs — Easy
⚡ Medium Level

Chest & Back — Medium

Biceps & Triceps — Medium

Glutes & Calves — Medium

Shoulders & Traps — Medium

Legs — Medium
💪 Doer Level

Chest & Back — DOER

Biceps & Triceps — DOER

Glutes & Calves — DOER

Shoulders & Traps — DOER

Legs — DOER
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