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Minimal / Maintenance2-3× / week
Continuity
This isn’t a break from training. It’s how you keep your consistency and avoid starting over.
Maintaining results and long-term consistencypurpose
When life gets busy and you don’t want to lose your shapewho it’s for
2-3× / weekfrequency
What Continuity makes possible
- Keeping up your training and habits when life gets busier.
- The minimum effective stimulus to keep the results you’ve earned.
- An easy return to a more demanding program once conditions allow.
What the week looks like
- MONFull bodyShort and to the point
- TUERest
- WEDRestWalking
- THUFull bodyShort and to the point
- FRIRest
- SATOptionalIf the day allows
- SUNRest
Program logic
- Volume
- Minimum effective. Fewer sets, same quality, zero junk work.
- Frequency
- Two to three times a week holds on to the adaptations you’ve already paid for.
- Progression
- None, and that’s on purpose. Maintenance is this block’s job.
Exercises in this program
from 110 €a month · BASICTry it free