Build Strength That
Lasts a Lifetime
Increase strength, build muscle, and improve balance so you can live a long, high-quality life — and keep doing the things you love.
The Goal
This Isn't About Looking Good for 6 Weeks
This program is designed to build real, functional strength that carries over into your everyday life. We're training to move better, hurt less, and stay independent for decades — not to crush yourself in the gym for an Instagram transformation. Two full-body days per week (with an optional third) is all it takes to start building the foundation for a longer, better life.
Build Strength
Progressive, full-body exercises that develop real-world functional strength you'll actually use.
Protect Your Joints
Every session includes movement prep targeting vulnerable areas like rotator cuffs and hips.
Maintain Power
Plyometrics keep your fast-twitch fibers firing — critical for fall prevention and quality of life.
Daily Mobility
A simple daily stretching routine to keep you limber and reduce aches between sessions.
How Hard Should You Train?
Understanding RPE
RPE stands for Rate of Perceived Exertion. It's a 1–10 scale that measures how hard a set feels. Instead of chasing arbitrary weight numbers, RPE teaches you to listen to your body and train at the right intensity — which is how you build muscle without destroying yourself.
What You Need
Equipment
You'll need access to a basic gym setup. Nothing fancy.
Before You Start
How to Read This Program
If you're new to following a workout program, here's a quick breakdown of how the exercises are written so nothing feels confusing once you get to the gym.
Every exercise name is a clickable link (marked with ↗) that takes you to a tutorial video so you can see exactly how to do it.
The Program
Your Weekly Workouts
Two required full-body days plus an optional third session. Rest at least one day between sessions. Each workout follows the same structure: warm up, prep, power, strength.
These target small stabilizer muscles around your rotator cuffs and hips — the areas that break down first when you skip this stuff.
Optional third session. Only add this once you're consistently hitting Days 1 and 2 without excessive soreness. This day fills in movement patterns from the first two sessions with slight variations to keep things balanced.
Do this every day — even on rest days. It takes about 20 minutes and it's the single easiest thing you can do to reduce stiffness, improve how you feel, and maintain your range of motion over the long haul. Hold each stretch for the prescribed time, breathe deeply, and don't force anything.
This Is Just Phase 1
You're Looking at Weeks 1–4 of a 12-Week Program
This workout is the first phase of three in our Beginner Longevity Program. You'll progress through increasingly challenging phases that build on each other — new exercises, higher demands, and smarter programming as your body adapts.
But the Beginner Longevity Program is just one of dozens of programs inside our app. Here's what you get with a membership:
From beginner to advanced — strength, hypertrophy, athletic performance, and longevity-focused training.
Standalone mobility flows, injury prevention protocols, and targeted strength sessions you can do anytime.
No fad diets. Learn the fundamentals of fueling your body for performance, recovery, and long-term health.
Simple, high-protein meals we actually eat — nothing complicated, nothing you need a chef's degree for.
Want a Coach in Your Corner?
Get a Program Built for Your Body
If you want a fully personalized program built around your body, your goals, and your schedule — with a coach who actually gives a shit — 1-on-1 coaching is for you.
Apply for 1-on-1 Coaching