What is it? A simple 12-week plan designed to fit into real life. With five flexible tiers to meet you where you are — from your first workout back to building strength + momentum week by week. Some days you'll train hard. Some days a walk is enough. Either way, you're moving forward. The 12-Week Programme Walkthrough. The “Why” This guide was born out of real conversations with real mums, including my own. The Beyond Motherhood Guide. The Cycle You’re Stuck In YOU PROMISE YOURSELF THIS TIME WILL BE DIFFERENT YOU CUT FOOD + DOUBLE DOWN ON WORKOUTS IT STARTS SLIPPING — YOU CALL IT FAILURE YOU START TO THINK YOU’RE THE PROBLEM YOUR CONFIDENCE TAKES ANOTHER HIT THE CYCLE REPEATS Sound familiar? Every Mum I’ve coached has been stuck in the same hope-crushing cycle. The Honour Approach The Tiered Method - a workout is only truly missed when all options disappear. Instead of one version of success, the HONOUR approach is to measure five levels of success — removing the all-or-nothing, failure response entirely + keeping your identity + momentum intact regardless of the day.

Dawn’s Story The same approach that took Dawn from X-Y. We focused on: TRAINING THAT FIT HER LIFE — not the other way around. No more forcing an impossible schedule. LEARNING TO DIAL UP + DOWN — so she didn’t have to waste energy, starting from zero over + over. REWIRING THOUGHTS THAT KEPT HER STUCK — replacing them with ones that moved her forward. Jodie's Story The same approach that took Jodie from X-Y. We focused on: REDISCOVERING HER IDENTITY — not just as a Mum, but as the woman she was before + the woman she's becoming. BUILDING STRENGTH AS CONFIDENCE — using exercise to feel capable + powerful, not as a form of punishment. LEARNING TO WATER HERSELF - prioritising herself so she could show up for her loved ones. Body. Brain. Habits. Built together. Everything changed.

PHASE 1 Weeks 1-4 Phase 1 is all about building the habit + gently familiarising your body + mind with working out again. This is the foundation for sustainable growth over the 12-week programme. 3 training days per week. 3 sets - 8-15 reps per exercise unless stated. THE GOAL: build consistency, movement quality, confidence + sustainable habits. Including the 5 tiered options for each session: The Ideal Day / The Busy Day / The Maintenance Day / The Freedom Day / The Movement Day. No gym? No problem. Use either the Home Gym (dumbbells) or Bodyweight (no equipment needed) plan below. Click each stretch/exercise to open a demonstration video. A superset is where you perform each exercise back to back, rather than completing all of your sets of one exercise, then going on to complete all sets of the next exercise. WORKOUTS DAY 1 — LEGS Warm-Up Pinned Windmill Rotation 90-90 Rotation Kang Squat Ideal Day 1. Leg PressSets: 3 | Reps: 8-15SUPERSET2A. KB Hip Flexor Raise + 2B. Back ExtensionSets: 3 | Reps: 8-15 eachSUPERSET3A. Goblet Squat + 3B. Copenhagen PlankSets: 3 | Reps: 8-15 eachTRISET4A. Lying Hamstring Curl + 4B. Tibialis Raise + 4C. Standing Calf RaiseSets: 3 | Reps: 8-15 eachFinisherKettlebell Transfer Busy Day 1. Leg PressSets: 2 | Reps: 8-15SUPERSET2A. KB Hip Flexor Raise + 2B. Back ExtensionSets: 2 | Reps: 8-15 each Maintenance Day 1. Leg PressSets: 2 | Reps: 8-152. Back ExtensionSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Rotation 90-90 Rotation Single Leg Hamstring Stretch Calf Stretch DAY 2 — PUSH Warm-Up Pinned Windmill Rotation Shoulder CARs Banded External Rotations Ideal Day 1. Single Arm Half Kneeling DB Shoulder PressSets: 3 | Reps: 8-152. Machine Chest PressSets: 3 | Reps: 8-15SUPERSET3A. DB External Rotation + 3B. Push-UpSets: 3 | Reps: 8-15 each4. Single Arm Rope Tricep ExtensionSets: 3 | Reps: 8-155. GHD Sit-Up or Cable CrunchSets: 3 | Reps: 8-15 Busy Day 1. Single Arm Half Kneeling DB Shoulder PressSets: 2 | Reps: 8-152. Machine Chest PressSets: 2 | Reps: 8-153. DB External RotationSets: 2 | Reps: 8-15 Maintenance Day SUPERSET1A. Single Arm Half Kneeling DB Shoulder Press1B. Machine Chest PressSets: 2 | Reps: 8-15 each Freedom Day 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Rotation Static Chest Stretch Static Tricep Stretch DAY 3 — FULL BODY Warm-Up Pinned Windmill Rotation Cable External Rotation Kang Squat Ideal Day 1. Landmine SquatSets: 3 | Reps: 8-152. Single Arm Lat PulldownSets: 3 | Reps: 8-15SUPERSET3A. Face Pull + 3B. Rear Delt FlySets: 3 | Reps: 8-15 each4. Incline DB Bicep CurlSets: 3 | Reps: 8-15FinisherKettlebell Transfer Busy Day 1. Landmine SquatSets: 2 | Reps: 8-152. Single Arm Lat PulldownSets: 2 | Reps: 8-153. Face PullSets: 2 | Reps: 8-15 Maintenance Day 1. LLandmine SquatSets: 2 | Reps: 8-152. Single Arm Lat PulldownSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Cool Down Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch PHASE 2 Weeks 5-8 Phase 2 builds on the foundation you've created in Phase 1. Your body + mind are now familiar with the routine — so it's time to add a little more intention. Phase 2 continues with the exact same structure: 3 training days per week. 3 sets - 8-15 reps per exercise. THE GOAL: progressive overload, improved technique, increased confidence + continued consistency. All exercises, warm-ups, cool-downs + tiers remain exactly the same as Phase 1. The workouts are identical — the difference is in how you approach them: add weight where possible, focus on form + push for the top end of the rep range (aiming for 12-15 reps where you might’ve been doing 8-10 in Phase 1). WORKOUTS DAY 1 — LEGS Warm-Up Pinned Windmill Rotation 90-90 Rotation Kang Squat Ideal Day 1. Leg PressSets: 3 | Reps: 8-15SUPERSET2A. KB Hip Flexor Raise + 2B. Back ExtensionSets: 3 | Reps: 8-15 eachSUPERSET3A. Goblet Squat + 3B. Copenhagen PlankSets: 3 | Reps: 8-15 eachTRISET4A. Lying Hamstring Curl + 4B. Tibialis Raise + 4C. Standing Calf RaiseSets: 3 | Reps: 8-15 eachFinisherKettlebell Transfer Busy Day 1. Leg PressSets: 2 | Reps: 8-15SUPERSET2A. KB Hip Flexor Raise + 2B. Back ExtensionSets: 2 | Reps: 8-15 each Maintenance Day 1. Leg PressSets: 2 | Reps: 8-152. Back ExtensionSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Hold 90-90 Hold Single Leg Hamstring Stretch Calf Stretch DAY 2 — PUSH Warm-Up Pinned Windmill Rotations Shoulder CARs Banded External Rotations Ideal Day 1. Single Arm Half Kneeling Shoulder PressSets: 3 | Reps: 8-152. Machine Chest PressSets: 3 | Reps: 8-15SUPERSET3A. DB External Rotation + 3B. Push-UpSets: 3 | Reps: 8-15 each4. Single Arm Rope Tricep ExtensionSets: 3 | Reps: 8-155. GHD Sit-Up or Cable CrunchSets: 3 | Reps: 8-15 Busy Day 1. Single Arm Half Kneeling Shoulder PressSets: 2 | Reps: 8-152. Machine Chest PressSets: 2 | Reps: 8-153. DB External RotationSets: 2 | Reps: 8-15 Maintenance Day SUPERSET1A. Single Arm Half Kneeling Shoulder Press + 1B. Machine Chest PressSets: 2 | Reps: 8-15 each Freedom Day 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Hold Static Chest Stretch Static Tricep Stretch DAY 3 — FULL BODY Warm-Up Pinned Windmill Rotation Cable External Rotation Kang Squat Ideal Day 1. Landmine SquatSets: 3 | Reps: 8-152. Single Arm Lat PulldownSets: 3 | Reps: 8-15SUPERSET3A. Face Pull + 3B. Rear Delt FlySets: 3 | Reps: 8-15 each4. Incline DB Bicep CurlSets: 3 | Reps: 8-15FinisherKettlebell Transfer Busy Day 1. Landmine SquatSets: 2 | Reps: 8-152. Single Arm Lat PulldownSets: 2 | Reps: 8-153. Face PullSets: 2 | Reps: 8-15 Maintenance Day 1. Landmine SquatSets: 2 | Reps: 8-152. Single Arm Lat PulldownSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Cool Down Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch PHASE 3 Weeks 9-12 Phase 3 is where it all starts to feel like you. You've built the habit, you've added intention — now it's time to solidify the rhythms that will support you long after these 12 weeks. Now you can trial adding in a 4th workout (but 3 is still great). THE GOAL: Continue to consolidate what you're already doing + begin to incorporate failure. Want some help with form? Film yourself in the gym + send it over to me on instagram - I'd be happy to help give you some analysis! Also the challenge: Imagine someone is in the room next to you, lifting the same weight, but the winner gets 1 million pounds. How many reps would you do? Would you be able to take it further than what you've managed in weeks 1-8? This is the prerequisite for growth, and the system that'll help you build the body you love. Phase 3 introduces Day 4 — Full Body. All 4 days are available in the Gym, Home Gym + Bodyweight versions below. WORKOUTS DAY 1 — LEGS TIER GYM Warm-Up Pinned Windmill Rotation 90-90 Rotation Kang Squat Ideal Day 1. Leg PressSets: 3 | Reps: 8-15SUPERSET2A. KB Hip Flexor Raise + 2B. Back ExtensionSets: 3 | Reps: 8-15 eachSUPERSET3A. Goblet Squat + 3B. Copenhagen PlankSets: 3 | Reps: 8-15 eachTRISET4A. Lying Hamstring Curl + 4B. Tibialis Raise + 4C. Standing Calf RaiseSets: 3 | Reps: 8-15 eachFinisher: Kettlebell Transfer Busy Day 1. Leg PressSets: 2 | Reps: 8-15SUPERSET2A. KB Hip Flexor Raise + 2B. Back ExtensionSets: 2 | Reps: 8-15 each Maintenance Day 1. Leg PressSets: 2 | Reps: 8-152. Back ExtensionSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Hold 90-90 Hold Single Leg Hamstring Stretch Calf Stretch DAY 2 — PUSH TIER GYM Warm-Up Pinned Windmill Rotations Shoulder CARs Banded External Rotations Ideal Day 1. Single Arm Half Kneeling Shoulder PressSets: 3 | Reps: 8-152. Machine Chest PressSets: 3 | Reps: 8-15SUPERSET3A. DB External Rotation + 3B. Push-UpSets: 3 | Reps: 8-15 each4. Single Arm Rope Tricep ExtensionSets: 3 | Reps: 8-155. GHD Sit-Up or Cable CrunchSets: 3 | Reps: 8-15 Busy Day 1. Single Arm Half Kneeling Shoulder PressSets: 2 | Reps: 8-152. Machine Chest PressSets: 2 | Reps: 8-153. DB External RotationSets: 2 | Reps: 8-15 Maintenance Day SUPERSET1A. Single Arm Half Kneeling Shoulder Press + 1B. Machine Chest PressSets: 2 | Reps: 8-15 each Freedom Day 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Hold Static Chest Stretch Static Tricep Stretch DAY 3 — FULL BODY A TIER GYM Warm-Up Pinned Windmill Rotation Cable External Rotation Kang Squat Ideal Day 1. Landmine SquatSets: 3 | Reps: 8-152. Single Arm Lat PulldownSets: 3 | Reps: 8-15SUPERSET3A. Face Pull + 3B. Rear Delt FlySets: 3 | Reps: 8-15 each4. Incline DB Bicep CurlSets: 3 | Reps: 8-15Finisher: Kettlebell Transfer Busy Day 1. Landmine SquatSets: 2 | Reps: 8-152. Single Arm Lat PulldownSets: 2 | Reps: 8-153. Face PullSets: 2 | Reps: 8-15 Maintenance Day 1. Landmine SquatSets: 2 | Reps: 8-152. Single Arm Lat PulldownSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Cool Down Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch DAY 4 — FULL BODY B (NEW) TIER GYM Warm-Up Pinned Windmill Rotation Cable External Rotation Kang Squat Ideal Day 1. Goblet Reverse LungeSets: 3 | Reps: 8-15SUPERSET2A. Leg Extension + 2B. Hamstring CurlSets: 3 | Reps: 8-15 each3. Seated Row V-BarSets: 3 | Reps: 8-154. Side Lying Lateral RaiseSets: 3 | Reps: 8-15Finisher: Kettlebell Transfer Busy Day 1. Goblet Reverse LungeSets: 2 | Reps: 8-152. Leg ExtensionSets: 2 | Reps: 8-153. Seated RowSets: 2 | Reps: 8-15 Maintenance Day 1. Goblet Reverse LungeSets: 2 | Reps: 8-152. Seated RowSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Cool Down Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch

PHASE 1 Weeks 1-4 Phase 1 is all about building the habit + gently familiarising your body + mind with working out again. This is the foundation for sustainable growth over the 12-week programme. 3 training days per week. 3 sets - 8-15 reps per exercise unless stated. THE GOAL: build consistency, movement quality, confidence + sustainable habits. Including the 5 tiered options for each session: The Ideal Day / The Busy Day / The Maintenance Day / The Freedom Day / The Movement Day. No gym? No problem. Use either the Home Gym (dumbbells) or Bodyweight (no equipment needed) plan below. Click each stretch/exercise to open a demonstration video. A superset is where you perform each exercise back to back, rather than completing all of your sets of one exercise, then going on to complete all sets of the next exercise. DAY 1 — LEGS TIER HOME GYM BODYWEIGHT Warm-Up Pinned Windmill Rotation 90-90 Rotation Kang Squat Pinned Windmill Rotation 90-90 Rotation Kang Squat Ideal Day 1. Goblet SquatSets: 3 | Reps: 8-152. SUPERSET2A. Standing Hip Flexor Raise2B. DB Romanian DeadliftSets: 3 | Reps: 8-15 eachSUPERSET3A. Split Squat3B. Superman HoldSets: 3 | Reps: 8-15 eachTRISET4A. Hamstring Slider Curl4B. Tibialis Raise4C. Single Leg Calf RaiseSets: 3 | Reps: 8-15 eachFinisherDumbbell Transfer 1. Bodyweight SquatSets: 3 | Reps: 8-15SUPERSET2A. Marching Hip Flexor Raise2B. Single Leg Glute BridgeSets: 3 | Reps: 8-15 eachSUPERSET3A. Split Squat3B. Superman HoldSets: 3 | Reps: 8-15 eachTRISET4A. Hamstring Walkout4B. Tibialis Raise4C. Single Leg Calf RaiseSets: 3 | Reps: 8-15 eachFinisherBear Crawl Busy Day 1. Goblet SquatSets: 2 | Reps: 8-15SUPERSET2A. Standing Hip Flexor Raise 2B. DB Romanian DeadliftSets: 2 | Reps: 8-15 each 1. Bodyweight SquatSets: 2 | Reps: 8-15SUPERSET2A. Marching Hip Flexor Raise 2B. Single Leg Glute BridgeSets: 2 | Reps: 8-15 each Maintenance Day 1. Goblet SquatSets: 2 | Reps: 8-152. DB Romanian DeadliftSets: 2 | Reps: 8-15 1. Bodyweight SquatSets: 2 | Reps: 8-152. Single Leg Glute BridgeSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Hold 90-90 Rotation Single Leg Hamstring Stretch Calf Stretch Pinned Windmill Hold 90-90 Rotation Single Leg Hamstring Stretch Calf Stretch DAY 2 — PUSH TIER HOME GYM BODYWEIGHT Warm-Up Pinned Windmill Rotation Shoulder CARs Banded External Rotations Pinned Windmill Rotation Shoulder CARs Banded External Rotations Ideal Day 1. Single Arm Half Kneeling DB Shoulder PressSets: 3 | Reps: 8-152. DB Floor PressSets: 3 | Reps: 8-15SUPERSET3A. Side Lying External Rotation3B. Push-UpSets: 3 | Reps: 8-15 each4. Single DB Overhead Tricep ExtensionSets: 3 | Reps: 8-155. Weighted CrunchSets: 3 | Reps: 8-15 1. Pike Push-UpSets: 3 | Reps: 8-152. Push-UpSets: 3 | Reps: 8-15SUPERSET3A. Internal Rotation Isometric (wall)3B. External Rotation Isometric (wall)Sets: 3 | Reps: 8-15 each4. Bench/Chair DipSets: 3 | Reps: 8-155. CrunchesSets: 3 | Reps: 8-15 Busy Day 1. Single Arm Half Kneeling Shoulder PressSets: 2 | Reps: 8-152. DB Floor PressSets: 2 | Reps: 8-153. Side Lying External RotationSets: 2 | Reps: 8-15 1. Pike Push-UpSets: 2 | Reps: 8-152. Push-UpSets: 2 | Reps: 8-15SUPERSET3A. Internal Rotation Isometric (wall)3B. External Rotation Isometric (wall)Sets: 2 | Reps: 8-15 each Maintenance Day SUPERSET1A. Single Arm Half Kneeling Shoulder Press Sets: 2 | Reps: 8-15 1B. DB Floor Press Sets: 2 | Reps: 8-15 each 1. Pike Push-UpSets: 2 | Reps: 8-152. Push-UpSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Hold Static Chest Stretch Static Tricep Stretch Pinned Windmill Hold Static Chest Stretch Static Tricep Stretch DAY 3 — FULL BODY TIER HOME GYM BODYWEIGHT Warm-Up Pinned Windmill Rotation Cable External Rotation Kang Squat Pinned Windmill Rotation Cable External Rotation Kang Squat Ideal Day 1. Goblet SquatSets: 3 | Reps: 8-152. Single Arm DB RowSets: 3 | Reps: 8-15SUPERSET3A. Rear Delt Fly3B. Y-RaiseSets: 3 | Reps: 8-15 each4. Incline DB CurlSets: 3 | Reps: 8-15FinisherDumbbell Transfer Reps? 1. Bodyweight SquatSets: 3 | Reps: 8-152. Doorway/Towel RowSets: 3 | Reps: 8-15SUPERSET3A. Reverse Snow Angel3B. Y-RaiseSets: 3 | Reps: 8-15 each4. Towel Curl IsometricSets: 3 | Reps: 8-15FinisherBear Crawl Busy Day 1. Goblet SquatSets: 2 | Reps: 8-152. Single Arm DB RowSets: 2 | Reps: 8-153. Rear Delt FlySets: 2 | Reps: 8-15 1. Bodyweight SquatSets: 2 | Reps: 8-152. Doorway/Towel RowSets: 2 | Reps: 8-153. Reverse Snow AngelSets: 2 | Reps: 8-15 Maintenance Day 1. Goblet SquatSets: 2 | Reps: 8-152. Single Arm DB RowSets: 2 | Reps: 8-15 1. Bodyweight SquatSets: 2 | Reps: 8-152. Doorway/Towel RowSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Walk, stretch, get outside, don't quit Cool Down Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch PHASE 2 Weeks 5-8 Phase 2 builds on the foundation you've created in Phase 1. Your body + mind are now familiar with the routine — so it's time to add a little more intention. Phase 2 continues with the exact same structure: 3 training days per week. 3 sets - 8-15 reps per exercise. THE GOAL: progressive overload, improved technique, increased confidence + continued consistency. All exercises, warm-ups, cool-downs + tiers remain exactly the same as Phase 1. The workouts are identical — the difference is in how you approach them: add weight where possible, focus on form + push for the top end of the rep range (aiming for 12-15 reps where you might’ve been doing 8-10 in Phase 1). WORKOUTS DAY 1 — LEGS TIER HOME GYM BODYWEIGHT Warm-Up Pinned Windmill Rotation 90-90 Rotation Kang Squat Pinned Windmill Rotation 90-90 Rotation Kang Squat Ideal Day 1. Goblet SquatSets: 3 | Reps: 8-15SUPERSET2A. Standing Hip Flexor Raise 2B. DB Romanian DeadliftSets: 3 | Reps: 8-15 eachSUPERSET3A. Split Squat 3B. Superman HoldSets: 3 | Reps: 8-15 eachTRISET4A. Hamstring Slider Curl 4B. Tibialis Raise 4C. Single Leg Calf RaiseSets: 3 | Reps: 8-15 eachFinisherDumbbell Transfer 1. Bodyweight SquatSets: 3 | Reps: 8-15SUPERSET2A. Marching Hip Flexor Raise 2B. Single Leg Glute BridgeSets: 3 | Reps: 8-15 eachSUPERSET3A. Split Squat 3B. Superman HoldSets: 3 | Reps: 8-15 eachTRISET4A. Hamstring Walkout 4B. Tibialis Raise 4C. Single Leg Calf RaiseSets: 3 | Reps: 8-15 eachFinisherBear Crawl Busy Day 1. Goblet SquatSets: 2 | Reps: 8-15SUPERSET2A. Standing Hip Flexor Raise 2B. DB Romanian DeadliftSets: 2 | Reps: 8-15 each 1. Bodyweight SquatSets: 2 | Reps: 8-15SUPERSET2A. Marching Hip Flexor Raise 2B. Single Leg Glute BridgeSets: 2 | Reps: 8-15 each Maintenance Day 1. Goblet SquatSets: 2 | Reps: 8-152. DB Romanian DeadliftSets: 2 | Reps: 8-15 1. Bodyweight SquatSets: 2 | Reps: 8-152. Single Leg Glute BridgeSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Hold 90-90 Hold Single Leg Hamstring Stretch Calf Stretch Pinned Windmill Hold 90-90 Hold Single Leg Hamstring Stretch Calf Stretch DAY 2 — PUSH TIER HOME GYM BODYWEIGHT Warm-Up Pinned Windmill Rotations Shoulder CARs Banded External Rotations Pinned Windmill Rotations Shoulder CARs Banded External Rotations Ideal Day 1. Single Arm Half Kneeling DB Shoulder PressSets: 3 | Reps: 8-152. DB Floor PressSets: 3 | Reps: 8-15SUPERSET3A. Side Lying External Rotation 3B. Push-UpSets: 3 | Reps: 8-15 each4. Single DB Overhead Tricep ExtensionSets: 3 | Reps: 8-155. Weighted CrunchSets: 3 | Reps: 8-15 1. Pike Push-UpSets: 3 | Reps: 8-152. Push-UpSets: 3 | Reps: 8-15SUPERSET3A. Internal Rotation Isometric Against Wall 3B. External Rotation Isometric Against WallSets: 3 | Reps: 8-15 each4. Bench/Chair DipSets: 3 | Reps: 8-155. CrunchesSets: 3 | Reps: 8-15 Busy Day 1. Single Arm Half Kneeling Shoulder PressSets: 2 | Reps: 8-152. DB Floor PressSets: 2 | Reps: 8-153. Side Lying External RotationSets: 2 | Reps: 8-15 1. Pike Push-UpSets: 2 | Reps: 8-152. Push-UpSets: 2 | Reps: 8-15SUPERSET3A. Internal Rotation Isometric 3B. External Rotation IsometricSets: 2 | Reps: 8-15 each Maintenance Day SUPERSET1A. Single Arm Half Kneeling Shoulder Press 1B. DB Floor PressSets: 2 | Reps: 8-15 each 1. Pike Push-UpSets: 2 | Reps: 8-152. Push-UpSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Hold Static Chest Stretch Static Tricep Stretch Pinned Windmill Hold Static Chest Stretch Static Tricep Stretch DAY 3 — FULL BODY TIER HOME GYM BODYWEIGHT Warm-Up Pinned Windmill Rotation Cable External Rotation Kang Squat Pinned Windmill Rotation Cable External Rotation Kang Squat Ideal Day 1. Goblet SquatSets: 3 | Reps: 8-152. Single Arm DB RowSets: 3 | Reps: 8-15SUPERSET3A. Rear Delt Fly 3B. Y-RaiseSets: 3 | Reps: 8-15 each4. Incline DB CurlSets: 3 | Reps: 8-15FinisherDumbbell Transfer 1. Bodyweight SquatSets: 3 | Reps: 8-152. Doorway/Towel RowSets: 3 | Reps: 8-15SUPERSET3A. Reverse Snow Angel 3B. Y-RaiseSets: 3 | Reps: 8-15 each4. Towel Curl IsometricSets: 3 | Reps: 8-15FinisherBear Crawl Busy Day 1. Goblet SquatSets: 2 | Reps: 8-152. Single Arm DB RowSets: 2 | Reps: 8-153. Rear Delt FlySets: 2 | Reps: 8-15 1. Bodyweight SquatSets: 2 | Reps: 8-152. Doorway/Towel RowSets: 2 | Reps: 8-153. Reverse Snow AngelSets: 2 | Reps: 8-15 Maintenance Day 1. Goblet SquatSets: 2 | Reps: 8-152. Single Arm DB RowSets: 2 | Reps: 8-15 1. Bodyweight SquatSets: 2 | Reps: 8-152. Doorway/Towel RowSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Walk, stretch, get outside, don't quit Cool Down Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch PHASE 3 Weeks 9-12 Phase 3 is where it all starts to feel like you. You've built the habit, you've added intention — now it's time to solidify the rhythms that will support you long after these 12 weeks. Now you can trial adding in a 4th workout (but 3 is still great). THE GOAL: Continue to consolidate what you're already doing + begin to incorporate failure. Want some help with form? Film yourself in the gym + send it over to me on instagram - I'd be happy to help give you some analysis! Also the challenge: Imagine someone is in the room next to you, lifting the same weight, but the winner gets 1 million pounds. How many reps would you do? Would you be able to take it further than what you've managed in weeks 1-8? This is the prerequisite for growth, and the system that'll help you build the body you love. Phase 3 introduces Day 4 — Full Body. All 4 days are available in the Gym, Home Gym + Bodyweight versions below. WORKOUTS DAY 1 — LEGS TIER HOME GYM BODYWEIGHT Warm-Up Pinned Windmill Rotation 90-90 Rotation Kang Squat Pinned Windmill Rotation 90-90 Rotation Kang Squat Ideal Day 1. Goblet SquatSets: 3 | Reps: 8-15SUPERSET2A. Standing Hip Flexor Raise 2B. DB Romanian DeadliftSets: 3 | Reps: 8-15 eachSUPERSET3A. Split Squat3B. Superman HoldSets: 3 | Reps: 8-15 eachTRISET4A. Hamstring Slider Curl 4B. Tibialis Raise 4C. Single Leg Calf RaiseSets: 3 | Reps: 8-15 eachFinisherDumbbell Transfer 1. Bodyweight SquatSets: 3 | Reps: 8-15SUPERSET2A. Marching Hip Flexor Raise 2B. Single Leg Glute BridgeSets: 3 | Reps: 8-15 eachSUPERSET3A. Split Squat 3B. Superman HoldSets: 3 | Reps: 8-15 eachTRISET4A. Hamstring Walkout 4B. Tibialis Raise 4C. Single Leg Calf RaiseSets: 3 | Reps: 8-15 eachFinisherBear Crawl Busy Day 1. Goblet SquatSets: 2 | Reps: 8-15SUPERSET2A. Standing Hip Flexor Raise 2B. DB Romanian DeadliftSets: 2 | Reps: 8-15 each 1. Bodyweight SquatSets: 2 | Reps: 8-15SUPERSET2A. Marching Hip Flexor Raise 2B. Single Leg Glute BridgeSets: 2 | Reps: 8-15 each Maintenance Day 1. Goblet SquatSets: 2 | Reps: 8-152. DB Romanian DeadliftSets: 2 | Reps: 8-15 1. Bodyweight SquatSets: 2 | Reps: 8-152. Single Leg Glute BridgeSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Hold 90-90 Hold Single Leg Hamstring Stretch Calf Stretch Pinned Windmill Hold 90-90 Hold Single Leg Hamstring Stretch Calf Stretch DAY 2 — PUSH TIER HOME GYM BODYWEIGHT Warm-Up Pinned Windmill Rotations Shoulder CARs Banded External Rotations Pinned Windmill Rotations Shoulder CARs Banded External Rotations Ideal Day 1. Single Arm Half Kneeling DB Shoulder PressSets: 3 | Reps: 8-152. DB Floor PressSets: 3 | Reps: 8-15SUPERSET3A. Side Lying External Rotation 3B. Push-UpSets: 3 | Reps: 8-15 each4. Single DB Overhead Tricep ExtensionSets: 3 | Reps: 8-155. Weighted CrunchSets: 3 | Reps: 8-15 1. Pike Push-UpSets: 3 | Reps: 8-152. Push-UpSets: 3 | Reps: 8-15SUPERSET3A. Internal Rotation Isometric Against Wall 3B. External Rotation Isometric Against WallSets: 3 | Reps: 8-15 each4. Bench/Chair DipSets: 3 | Reps: 8-155. CrunchesSets: 3 | Reps: 8-15 Busy Day 1. Single Arm Half Kneeling DB Shoulder PressSets: 2 | Reps: 8-152. DB Floor PressSets: 2 | Reps: 8-153. Side Lying External RotationSets: 2 | Reps: 8-15 1. Pike Push-UpSets: 2 | Reps: 8-152. Push-UpSets: 2 | Reps: 8-15SUPERSET3A. Internal Rotation Isometric Against Wall 3B. External Rotation Isometric Against WallSets: 2 | Reps: 8-15 each Maintenance Day SUPERSET1A. Single Arm Half Kneeling DB Shoulder Press 1B. DB Floor PressSets: 2 | Reps: 8-15 each 1. Pike Push-UpSets: 2 | Reps: 8-152. Push-UpSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Walk, stretch, get outside, don't quit Cool Down Pinned Windmill Hold Static Chest Stretch Static Tricep Stretch Pinned Windmill Hold Static Chest Stretch Static Tricep Stretch DAY 3 — FULL BODY A TIER HOME GYM BODYWEIGHT Warm-Up Pinned Windmill Rotation Cable External Rotation Kang Squat Pinned Windmill Rotation Cable External Rotation Kang Squat Ideal Day 1. Goblet SquatSets: 3 | Reps: 8-152. Single Arm DB RowSets: 3 | Reps: 8-15SUPERSET3A. Rear Delt Fly 3B. Y-RaiseSets: 3 | Reps: 8-15 each4. Incline DB CurlSets: 3 | Reps: 8-15FinisherDumbbell Transfer 1. Bodyweight SquatSets: 3 | Reps: 8-152. Doorway/Towel RowSets: 3 | Reps: 8-15SUPERSET3A. Reverse Snow Angel 3B. Y-RaiseSets: 3 | Reps: 8-15 each4. Towel Curl IsometricSets: 3 | Reps: 8-15FinisherBear Crawl Busy Day 1. Goblet SquatSets: 2 | Reps: 8-152. Single Arm DB RowSets: 2 | Reps: 8-153. Rear Delt FlySets: 2 | Reps: 8-15 1. Bodyweight SquatSets: 2 | Reps: 8-152. Doorway/Towel RowSets: 2 | Reps: 8-153. Reverse Snow AngelSets: 2 | Reps: 8-15 Maintenance Day 1. Goblet SquatSets: 2 | Reps: 8-152. Single Arm DB RowSets: 2 | Reps: 8-15 1. Bodyweight SquatSets: 2 | Reps: 8-152. Doorway/Towel RowSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Walk, stretch, get outside, don't quit Cool Down Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch DAY 4 — FULL BODY B (NEW) TIER HOME GYM BODYWEIGHT Warm-Up Pinned Windmill Rotation Cable External Rotation Kang Squat Pinned Windmill Rotation Cable External Rotation Kang Squat Ideal Day 1. Goblet Reverse LungeSets: 3 | Reps: 8-15SUPERSET2A. Spanish Squat 2B. DB Romanian DeadliftSets: 3 | Reps: 8-15 each3. Single Arm DB RowSets: 3 | Reps: 8-154. Side Lying Lateral RaiseSets: 3 | Reps: 8-15FinisherDumbbell Transfer 1. Reverse LungeSets: 3 | Reps: 8-15SUPERSET2A. Wall Sit 2B. Hamstring WalkoutSets: 3 | Reps: 8-15 each3. Doorway/Towel RowSets: 3 | Reps: 8-154. Side Lying Lateral RaiseSets: 3 | Reps: 8-15FinisherBear Crawl Busy Day 1. Goblet Reverse LungeSets: 2 | Reps: 8-152. Spanish SquatSets: 2 | Reps: 8-153. Single Arm DB RowSets: 2 | Reps: 8-15 1. Reverse LungeSets: 2 | Reps: 8-152. Wall SitSets: 2 | Reps: 8-153. Doorway/Towel RowSets: 2 | Reps: 8-15 Maintenance Day 1. Goblet Reverse LungeSets: 2 | Reps: 8-152. Single Arm DB RowSets: 2 | Reps: 8-15 1. Reverse LungeSets: 2 | Reps: 8-152. Doorway/Towel RowSets: 2 | Reps: 8-15 Freedom Day 15 minutes of any movement 15 minutes of any movement Movement Day Walk, stretch, get outside, don't quit Walk, stretch, get outside, don't quit Cool Down Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch Static Hip Flexor Stretch Pinned Windmill Hold Static Lat Stretch Static Bicep Stretch