Fitness is personal. Our program is a balanced five-day routine designed to target all major muscle groups through performance and conditioning work. If needed, it can be adapted to four days. Think of the weekly plan as a guide to adjust according to your needs and schedule.
Recommended Schedule
- Monday: Day 1
- Tuesday: Day 2
- Wednesday: Day 3
- Thursday: Rest
- Friday: Day 4
- Saturday: Day 5
- Sunday: Rest
Adjusting Your Focus
You can follow the full program as written or shift your focus within each session:
- Full Program: Prep Work, Performance Work, Conditioning Work, and Cool-Down.
- Strength and Muscle Building Focus: Prioritize performance work. Skip or modify conditioning as needed (fewer rounds or lower intensity).
- Conditioning Focus: Prioritize conditioning. Performance work can be reduced or reordered depending on your schedule.
Adapting to 4 Days
Skip Day 3. Follow Days 1, 2, 4, and 5. You still cover all major movement patterns with adequate recovery.
Example Weekly Layout:
- Monday: Day 1
- Tuesday: Day 2
- Wednesday: Rest
- Thursday: Day 4
- Friday: Day 5
- Saturday: Rest
- Sunday: Rest
Why Day 3? The other four days already include significant core work. Compound movements like squats, deadlifts, overhead presses, and rows engage your core heavily. Conditioning segments also include core exercises like sit-ups, v-ups, and toes to bar throughout the week.
If you want extra core work on a 4-day plan, add 5-10 minutes at the end of any session or during your warm-up.
What about 3 days or fewer? A full-body program designed for that frequency would be a better fit than selecting individual FLEX days. FLEX is built to work as a 5-day system.
Key Principles
Consistency First, Then Intensity:
- Movement Quality: Prioritize technique and form before increasing pace or load.
- Build Consistency: Establish a routine you can sustain before pushing harder.
- Increase Gradually: Add volume or intensity only when your movement quality and consistency are solid.
- Listen to Your Body: Fatigued or sore? Dial back. Feeling good? Push harder.
Questions?
Post in the Facebook group or contact support.
