Ambition Training and Nutrition
Ready to build a stronger, more resilient body? This 6-week strength program is designed to help you develop lean muscle, improve mobility, and enhance overall athleticism. Tailored for all levels, the program focuses on foundational strength movements combined with strategic progressions to keep you challenged and engaged.
Over six weeks, you’ll experience a balanced blend of strength training, HIIT-style workouts, and recovery strategies. With a deload week in Week 3 to allow your body to reset, the program ensures you're pushing your limits safely while making consistent gains.
Whether you're new to strength training or looking to elevate your current routine, this program will help you build a solid foundation, stay motivated, and embrace your inner athlete.
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Thrusters - Pullups - Jump Rope
12 min AMRAP 10 Thrusters @ 75#/55# 5 Strict Pullups 100 Jump rope singles Scaling/equipment subs Pullups - use band for assistance, or do jumping pullups Thruster - can use DB Jump Rope- just hop in place or over a line
A
Back Squat
3 x 8 @ 70, _ , _ %
B
Romanian Deadlift
3 x 8 @ 70, _ , _ %
C
Barbell Split Squat
6 x 12
D
Calf Raise
3 x 8
A1
Bench Press
3 x 6 @ 65 %
A2
1-Arm DB Row
6 x 12
B
Incline Bench Press
3 x 10 @ 65, _ , _ %
C
JM Press
3 x 15
D1
EZ Bar Curl
D2
DB Lateral Raise
3 x 15
Prep
A
Press Prep
Easy run/bike/row for 3 min 3 Rounds of Downward-facing dog to upward-facing dog x 8 Pass-Throughs x 8 Light DB/KB Overhead Press x 8 15s Plank
B1
Shoulder Press
4 x 5 @ 65, _ , _ , _ %
B2
Band Pull-Apart
3 x 15
Conditioning
C
Push Press - Bar Facing Burpees - V Ups
15 min AMRAP 5 Push Press @ 75# 7 Bar Facing Burpees 12 V-Ups Can sub DB for Push Press if bar not available Can do Burpees if bar not available
A1
Front Squat
3 x 12 @ 65, _ , _ %
A2
Single Leg RDL
3 x 6
B1
Walking Lunges
3 x 20
B2
Lying Leg Curl
3 x 10
C1
Calf Raise
3 x 15
C2
Copenhagen Plank
6 x 0:20
C3
Plank
3 x 0:30
Prep
A
Deadlift Prep
Easy run/bike/row for 3 min 3 Rounds of 8 Cat/Camel 8 Squat to stand 15 Russian KB Swing (light) 15s side plank each side
Conditioning
B
Double Unders - Butterfly Situps - American KB Swings
50/40/30/20/10 For Time Double Unders Butterfly Situps American KB Swings Scaling - sub single unders for double unders, and double the reps
A
DB Bench Press
3 x 12
B
Lat Pulldown
3 x 12
C
Dip
3 x 12
D1
Weighted Paused Pushup
3 x MAX
D2
DB Bicep Curls
3 x 8
A1
DB Fly
3 x 15
A2
Single Leg Hip Thrust
6 x 15
A3
Barbell Upright Row
3 x 12
B1
Tricep Pushdown
3 x 15
B2
Hammer Curl
3 x 15
C
Glute-Ham Raise
D
Walk
1 x 20:00
