Functional Strength Engine

Focus: Establish movement quality, baseline strength, and the compound lifts.

• Movement screen

  Test squat, hinge, push, pull, carry — note limitations.

• Learn the 5 core lifts

  Squat, deadlift, press, row, loaded carry — empty bar to start.

• 3 full-body sessions/week

  Linear progression: add small weight each session.

• Mobility warm-up

  10-min dynamic warm-up before every session.

Focus: Progressive overload to drive measurable strength gains.

• Add load weekly

  Increase weight or reps on every lift each week.

• Track every set

  Log weight, reps, and RPE for all working sets.

• Add accessory work

  2 accessories per main lift to shore up weak points.

• Deload in week 8

  Reduce volume 40% to recover and supercompensate.

Focus: Turn gym strength into real-world capacity.

• Loaded carries 2x/week

  Farmer's, suitcase, and overhead carries for distance.

• Add power work

  Jumps, throws, or explosive reps once weekly.

• Real-world test

  Carry something heavy, climb stairs loaded, sprint — log it.

• Final strength test

  Re-test all 5 lifts for a 1RM or rep max.