Ultimate Body Zone
Strength & conditioning programs built for champions.
3
Programs
4
Sessions This Week
2
PRs This Month
Ultimate Body — Phase 1
4-week strength foundation — lower, upper, and full-body conditioning days.
- Back Squat 4 × 6 · 80 kg
- Romanian Deadlift 3 × 8 · 70 kg
- Walking Lunge 3 × 10 · 24 kg
- Standing Calf Raise 4 × 12 · 40 kg
- Bench Press 4 × 6 · 60 kg
- Barbell Row 4 × 8 · 55 kg
- Overhead Press 3 × 8 · 35 kg
- Lat Pulldown 3 × 10 · 45 kg
- Trap Bar Deadlift 4 × 5 · 100 kg
- Kettlebell Swing 4 × 15 · 24 kg
- Front Rack Carry 3 × 12 · 32 kg
- Sled Push 4 × 20 · 60 kg
- Back Squat 4 × 6 · 82.5 kg
- Romanian Deadlift 3 × 8 · 72.5 kg
- Walking Lunge 3 × 10 · 26.5 kg
- Standing Calf Raise 4 × 12 · 42.5 kg
- Bench Press 4 × 6 · 62.5 kg
- Barbell Row 4 × 8 · 57.5 kg
- Overhead Press 3 × 8 · 37.5 kg
- Lat Pulldown 3 × 10 · 47.5 kg
- Trap Bar Deadlift 4 × 5 · 102.5 kg
- Kettlebell Swing 4 × 15 · 26.5 kg
- Front Rack Carry 3 × 12 · 34.5 kg
- Sled Push 4 × 20 · 62.5 kg
- Back Squat 4 × 6 · 85 kg
- Romanian Deadlift 3 × 8 · 75 kg
- Walking Lunge 3 × 10 · 29 kg
- Standing Calf Raise 4 × 12 · 45 kg
- Bench Press 4 × 6 · 65 kg
- Barbell Row 4 × 8 · 60 kg
- Overhead Press 3 × 8 · 40 kg
- Lat Pulldown 3 × 10 · 50 kg
- Trap Bar Deadlift 4 × 5 · 105 kg
- Kettlebell Swing 4 × 15 · 29 kg
- Front Rack Carry 3 × 12 · 37 kg
- Sled Push 4 × 20 · 65 kg
- Back Squat 4 × 6 · 87.5 kg
- Romanian Deadlift 3 × 8 · 77.5 kg
- Walking Lunge 3 × 10 · 31.5 kg
- Standing Calf Raise 4 × 12 · 47.5 kg
- Bench Press 4 × 6 · 67.5 kg
- Barbell Row 4 × 8 · 62.5 kg
- Overhead Press 3 × 8 · 42.5 kg
- Lat Pulldown 3 × 10 · 52.5 kg
- Trap Bar Deadlift 4 × 5 · 107.5 kg
- Kettlebell Swing 4 × 15 · 31.5 kg
- Front Rack Carry 3 × 12 · 39.5 kg
- Sled Push 4 × 20 · 67.5 kg
Browse Programs
Explosive Speed & Agility
Sprint mechanics, plyometrics, and change-of-direction drills.
6 weeks
Endurance & Conditioning Base
Aerobic capacity and work-rest intervals for in-season fitness.
8 weeks