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Onyx Online · Foundation
Six weeks, three days a week. Full-body strength, carries and short bike intervals to build a base before anything heavier.
Who this is for This is for you if you have access to a gym with kettlebells, dumbbells and a bike or rower, and you want to get generally fitter and stronger before you specialise. It suits a return after a layoff, an off-season, or a first block in a new gym. What you need - Kettlebells and dumbbells - A bench - An air bike, rower or treadmill. No machine? Tap Swap on the intervals for a bodyweight option. What a week looks like Day 1 is full-body strength: squat, push, pull, hinge and a carry. Day 2 is work capacity: a circuit that adds one round each week, then bike intervals. Day 3 is strength again with different exercises, then 20 to 30 minutes of easy aerobic work. How it progresses Sets and reps climb gently from week 1 to week 5. Week 6 is the same as week 5, done better. Loads go up when you finish every set at the top of the rep range with two reps to spare. The app suggests a weight based on your last session; trust it unless it feels wrong. If you miss a day Do the missed day next and push the week back. Never two sessions in a day. How hard Two reps in reserve on the lifts. The circuit is steady, not a race. The easy aerobic work is easy: you can talk.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
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