Week 6: the strength block that finally stuck

Three lifts, twice a week, and a rule I stole from powerlifters: leave one rep in the tank every single set.

Most people I coach don't need a new program — they need six honest weeks of the same one. So this block is deliberately boring: squat, hinge, press. Add 2.5kg when all sets feel like an 8/10 effort or easier.

Warm-up (every session) • 5 minutes easy bike or brisk walk • 10 leg swings per side, 10 band pull-aparts • Two ramp-up sets of your first lift

The work 1. Squat — 4 x 5 2. Hinge (RDL or trap bar) — 3 x 6 3. Press (bench or overhead) — 3 x 8

Post your form videos in the members chat and I'll reply with cues by Friday. If your knees talk back on squats, slow the descent to three seconds before you change anything else.