Coach MAX
Strength & ConditioningThe 6-Week Everyday Strong Blueprint for Busy Adults
Finally, a program that fits your life, not the other way around. This 4-day-a-week plan is designed for busy adults who want a clear, structured approach to building strength, gaining muscle, and feeling better in their own skin.
No wasted time. No guesswork. Every workout is mapped out with efficient, full-body sessions that can be completed in under 50 minutes. You’ll know exactly what to do, how to do it, and how to progress week to week.
Whether you’re a beginner learning the ropes or an experienced lifter getting back on track, this program meets you where you’re at and pushes you forward. All you need is access to a commercial gym and the commitment to show up four days a week.
What you get:
6 weeks of progressive, strength-focused workouts
4 training days per week (balanced across upper, lower, and core work)
Video demos for every exercise
Simple tracking so you can see your progress
A plan built to work with a busy schedule
Strong doesn’t have to mean complicated. This is your framework for getting in, getting it done, and getting results.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Spinal Segmentation
2 x 6
A2
Side Lying Windmill
2 x 8
A3
BPA (Band Pull Apart)
2 x 15
A4
Over-Extended Ball Slam
2 x 12
B
Wide Grip Lat Pulldown
3 x 10 @ 80, 90, 100 lb
C
Incline DB Bench Press
3 x 10 @ 40, 50, 60 lb
D
Chest Supported Row - Upperback
3 x 10 @ 40, 50, 60 lb
E
Single Arm DB Rows
3 x 10 @ 25, 30, 35 lb
F
DB Lateral Raise
3 x 12 @ 20, 25, 30 lb
A1
Spinal Segmentation
2 x 6
A2
Yoga Pushups
2 x 8
A3
Runner's Complex 1
2 x 6
A4
Build Up Sprint
2 x 60
B
Incline Curl
3 x 10 @ 20, 30, 40 lb
C
DB Skullcrushers
3 x 10 @ 30, 40, 50 lb
D
Seated Leg Curl
3 x 10 @ 60, 70, 80 lb
E
Leg Press
3 x 10 @ 100, 120, 140 lb
F1
Hanging Hollow Body Hold
0:20, 0:25, 0:30
F2
Burpees
3 x 10
A
Cardio
1 x 30:00
A1
Spinal Segmentation
2 x 6
A2
Side Lying Windmill
2 x 8
A3
BPA (Band Pull Apart)
2 x 15
A4
Over-Extended Ball Slam
2 x 12
B
Upper Back Pulldown
3 x 10 @ 80, 90, 100 lb
C
DB Bench Press
3 x 10 @ 40, 50, 60 lb
D
Half Kneeling Single Arm Row
3 x 10 @ 40, 50, 60 lb
E
Seated DB Shoulder Presses
3 x 10 @ 30, 40, 50 lb
F
Reverse Pec Deck
3 x 12 @ 40, 50, 60 lb
A1
Spinal Segmentation
2 x 6
A2
Yoga Pushups
2 x 8
A3
Runner's Complex 1
2 x 6
A4
Build Up Sprint
2 x 60
B
Rope Tricep Extension
3 x 12 @ 30, 40, 50 lb
C
Alternating DB Curls
3 x 10 @ 30, 40, 50 lb
D
Dumbbells RDL
3 x 10 @ 50, 60, 70 lb
E
Hack Squat Machine
3 x 10 @ 50, 70, 90 lb
F1
Leg Lifts
3 x 12
F2
MTC (Mountain Climber)
3 x 0:30
A
Cardio
1 x 30:00
