New Training Block – June 2025

We kick off a brand new training cycle on Monday. Whether you’re continuing with FLEX or using SHIFT through the Fitr Client App, you’re in for a fresh block with structure upgrades, new movements, and smart intensity techniques.

New here?
Introduce yourself in the Members-Only Facebook group. We love seeing training photos and videos, so feel free to post. If you have questions about programming, substitutions, or modifications, just ask in the group.

Program Setup:

FLEX is for full gym or home gym setups and is available through our website. Sessions are 60 to 75 minutes.
SHIFT is designed for minimal equipment like dumbbells, kettlebells, and bands. It is available through the Fitr Client App. You’ll need to download the app, and all payments and access are handled there. Sessions are 40 to 60 minutes.

Both programs follow the same training format: prep work, performance work, conditioning, and cooldowns.

What’s New This Block

1. Structure Updates and Intensification

FLEX brings back the 6-12-25 hypertrophy method on select days. We’ve also added drop sets and timed accessory supersets to keep things effective and engaging.

Examples:

  • Every 3 minutes, complete two movements and rest the remainder.
  • Alternate between two movements every minute for 3-4 rounds.

These formats allow for solid volume without dragging out the session, and they keep you focused throughout.

2. Training Day Highlights

Day 1: Squat Focus
Alternating Back Squats and Front Squats weekly, using lower rep ranges. You should be lifting heavier than usual here. Warm up properly with 3 to 4 sets. Finish with a drop set by reducing the load by 10 to 20 percent and going for max reps.

Day 2: Vertical Pull and Horizontal Push
Expect variation week to week, with new isolation accessory exercises for hypertrophy like top-down supinated bicep curls.

Day 3: Core Focus
We’re continuing to rotate through core movements including flexion, extension, anti-extension, lateral and anti-lateral flexion, rotation, and anti-rotation. These help build a balanced, strong core.

Day 4: Hinge Focus
Alternating weekly between Deficit Deadlifts and Shoulder Elevated Barbell Hip Thrusts. Accessory work includes reverse Nordics, banded hamstring curls, Spanish squats, and wall heel raises. For reverse Nordics, use a band for assistance and only lower to a depth you’re comfortable with.

Day 5: Horizontal Push and Vertical Pull
Main lifts rotate between Seated Dumbbell Shoulder Press and Seated Arnold Press. Both are back-supported so you can move more weight. Rep ranges are lower here too, followed by drop sets. New accessory variation: single arm banded tricep pushdowns.

Plenty of variety and smart progression this cycle. Let us know what you think. Your feedback helps shape what comes next.

Let’s go.