Program · All levels
Weeks
—Sessions a week
—Strength a week
PolarizedIntensity model
§02A typical week
Week 1, session by session.
One week from the plan, so you can see the shape of it. In the app each session adapts to your tests and your readiness on the day.
| Day | Session | Type | Time | Rate |
|---|---|---|---|---|
| — | Upper Body Push — Pattern Learning | strength | — | — |
| Mon | Lower Body — Pattern Learning | strength | — | — |
| Tue | Active Recovery & Core Stability | z1 | — | — |
| Wed | Upper Body Pull — Pattern Learning | strength | — | — |
| Thu | Full Body Compound Introduction & Weekly Review | z1 | — | — |
Start tomorrow.
Programs run in the Flowbase app and come with Pro. Every session adapts to your tests and your readiness.
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