This 8-week strength program is designed for people who are ready to train hard, move well, and build strength without neglecting mobility, stability, power, or movement in multiple planes.
You’ll train 4 days per week using an upper/lower split:
Day 1 – Lower A
Day 2 – Upper A
Day 3 – Lower B
Day 4 – Upper B
Each session follows a similar structure: CNS regulation, movement prep, power or plyometric work, primary strength exercises, accessory work, and optional conditioning.
The program is divided into two 4-week blocks.
Weeks 1–4 focus on establishing movement quality, control, and a strong baseline with the main movement patterns.
Weeks 5–8 progress those same qualities with new exercise variations, increased loading, greater range of motion, and more challenging stability and coordination demands.
You will use RPE to guide your load selection throughout the program.
RPE stands for Rate of Perceived Exertion and is a 1–10 scale used to describe how hard a set feels.
RPE 6 = approximately 4 reps left in the tank
RPE 7 = approximately 3 reps left
RPE 8 = approximately 2 reps left
RPE 9 = approximately 1 rep left
RPE 10 = maximal effort with no reps left
Your goal is not to reach failure on every set. Use the assigned RPE to choose a weight that challenges you while still allowing you to maintain strong technique.
For your primary strength exercises, complete any warm-up sets you need before beginning your working sets. Gradually increase the load until you reach the weight that matches the assigned RPE for that day.
Progressive overload may come from increasing weight, completing more reps within the prescribed range, improving control, increasing range of motion, or performing the movement with better quality.
Most strength sessions should take approximately 45–60 minutes. Rest long enough between heavier sets to maintain good performance rather than rushing through the workout.
This program is not about doing more for the sake of doing more. The goal is to become stronger, more athletic, and more capable while training the qualities that traditional strength programs often leave out: stability, mobility, rotation, power, unilateral strength, and control.
TRAINING STYLE:
Cardiovascular FitnessStrengthPower and AgilityStabilityMobility
FOCUSES ON:
PerformanceFull Body
PROGRAM GOAL:
Build full-body strength, mobility, stability, and power through progressive training that challenges you in multiple planes of movement. The goal is to help you lift heavier, move better, and feel more athletic and capable.
WHO THIS IS FOR:
Designed for intermediate lifters who are comfortable with strength training and ready for more than basic workouts. Built to Move is for anyone who wants to train hard while still prioritizing mobility, unilateral strength, control, power, and movement quality.
WHAT IS THIS PROGRAM:
An 8-week, 4-day strength program split into Lower A, Upper A, Lower B, and Upper B. Weeks 1–4 build the foundation; Weeks 5–8 progress the movements, load, and challenge. Each session combines mobility/stability prep, power, compound strength work, accessories, and intentional core/control work.
Week 1: RPE 7/10
LOWER A SESSION DESCRIPTION
This session combines mobility, power, strength, unilateral control, and conditioning.
Start with approximately 10 minutes of prep work to regulate the nervous system and improve hip mobility and control. From there, move into the power exercise while you are fresh, focusing on quality and explosiveness rather than fatigue.
The front squat is your main strength lift for the day, so take your time and allow enough rest between sets to maintain good technique. The landmine single-leg RDL follows as your secondary strength movement, with an emphasis on balance, hip control, and posterior-chain strength.
Finish the strength portion with the lateral lunge and heel-elevated hip hinge as accessory work, then move into the conditioning block.
For conditioning, complete 5 minutes of moderate uphill treadmill walking followed by 8 DNS Star Plank with Reach to Cross-Connect reps per side. Repeat for 3 total rounds.
Expected session time: approximately 60–70 minutes.
I help people build strength and move with confidence when pain, fear, or conflicting fitness advice has kept them from enjoying movement.
Profession:
Personal Trainer
Location:
Riverside, CA
Languages:
English
Accepts Clients:
Online and In-Person
TRAINING STYLE:
Cardiovascular FitnessStrengthPower and AgilityStabilityMobility
SPECIALISES IN TRAINING:
PerformanceFull Body
Every workout and training phase is organized so you know what to complete each week.
Video Demos
Every movement in your training session can include a demo video, so there is less guessing around what to do or how to do it.
Delivered through Rebuildr
Delivered through the Rebuildr app, which lets you log your workouts easily, helping you track your progress and stay on course with simple, step-by-step guidance.
