GYM BUILD - repeatable 4 week blocks

EXERGY BUILD is a 4-day-a-week program for regular gym-goers who want structure and steady progress. Each week has two heavy strength days, one muscle-building day and one athletic conditioning day. Repeat the block every 4 weeks with heavier loads.

Who it’s for

• Gym-goers who know the basic lifts, or want to learn them with the dumbbell versions first
• Anyone who wants strength, muscle and conditioning in one plan
• Home trainers: every barbell lift has a dumbbell or band swap

What’s inside (17-page PDF)

• 4 sessions a week, about 45 to 60 minutes each
• Barbell, dumbbell, band, plyometric and circuit training
• Sets, reps, rest times and coaching cues for every exercise
• An effort guide and simple rules for progressing each new block
• An optional cardio plan for rest days
• Strength and fitness tests every 4th week, plus a FORCE rush challenge to see how you compare with the Canadian Armed Forces standard
• Warm-ups, mobility, printable training logs and a progress tracker

Not medical advice. See a Doctor before starting any physical activity program.