This program will build the athletes fitness through 3 weeks of strength training, followed by 3 weeks of work capacity and finally 2 weeks of gym based stamina. Both Strength and Work Capacity cycles are 3 weeks in length, They each have 3 gym based sessions each week with an optional 4th session that can be performed outside the gym. Stamina cycles are only 2 weeks in length but all 4 sessions will be gym.

This cycle is based on performing these sessions at any Globo-Gym: World’s Gym, Golds Gym, Planet Fitness, 24-hour Fitness, Lifetime Fitness etc. You will need a squat rack and access to dumbbells. It would be helpful, but not necessary, to have access to kettlebells as well. There are no Olympic Lifts during this cycle so bumper plates are not needed.


Program Duration

  • 8 weeks

Suggested training frequency

  • 4 days per week

Suggested Programs Prior

  •  New Athlete, Dumbbell

Suggested Programs After

  • Mandatory Fun, Maxxx Gainz

 Required Assessments

  • None

Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells
  • Rower, Assault Bike, or Track

Program Questions: