Intermediate
12-week program
6 training days a week
Weeks 1–3, Volume phase
Legs is the day with the biggest effect on how strong ordinary movement feels. Quads, hamstrings, glutes and calves in one session, run as three blocks of three sets, with every lift written at three tiers so a limitation or a missing piece of equipment changes the lift rather than ending the session.
Unlocked. This page will remember you on this device.
1 · Check in
Three minutes, before the warm-up. Members log this in the portal so the trend is visible across the cycle. On paper, answer them anyway.
- Hours of sleep last night
- Sleep quality, 1 to 5
- Mood right now, 1 to 5
- Did you complete your last scheduled session?
- Anything sore or tender, and how sore, 1 to 5
- One word for what you want out of today
2 · Focus and warm up
Eight minutes. Five minutes of easy cardio, then the mobility drills below, then two ramping sets of the first lift.
- Bodyweight squat to depth, 10 reps
- Leg swings front and side, 10 each
- Glute bridge, 15 reps
- Ankle rock at the wall, 10 per side
3 · Three blocks, three sets
This session sits in the Volume phase, weeks 1 to 3 of the cycle. Reps are high and effort is held back on purpose.
Primary: 3 × 10–12
Secondary: 3 × 12
Isolation: 3 × 15
Calves: 4 × 15
Leave 3–4 reps in reserve
Rest 90 seconds
Pick one tier per lift and stay there for the session. Working is the default. Modified covers a joint limitation, a missing piece of equipment, or a lift you are building back into. Target is the full prescription. You can move either direction any session, and moving down is not a setback.
Block A · Squat pattern
Heaviest work of the day, done first while you are fresh.
A1 · Squat · 3 × 10–12 · 2 seconds down, 1 second up
- Modified
- Goblet squat, or hack squat machine
- Working
- Safety-bar or front squat
- Target
- Barbell back squat
- Feet about shoulder width
- Chest stays up, ribs down
- Brace the midsection before descending
- Drive through the whole foot
A2 · Leg press · 3 × 12 · controlled down, steady up
- Modified
- Leg press with a moderate stack and a shorter range
- Working
- Leg press, full range
- Target
- Leg press, full range, heavier stack
- Knees track over the toes
- Do not let the low back round off the pad
- Control the descent rather than dropping into it
Block B · Hamstrings and single leg
Balances the front-of-thigh work in block A and trains one leg at a time.
B1 · Leg curl · 3 × 15 · 1 second hold, 3 seconds down
- Modified
- Seated leg curl machine
- Working
- Lying leg curl, one second squeeze at the top
- Target
- Lying leg curl, heavier, one second squeeze at the top
- Hips stay on the pad
- One second hold at peak contraction
- Lower slowly to the start
B2 · Lunge · 3 sets · steady, no bouncing off the bottom
- Modified
- Dumbbell split squat, 10 per leg
- Working
- Walking dumbbell lunge, 20 steps
- Target
- Walking dumbbell lunge, 25 steps
- Long stride
- Torso upright
- Back knee tracks toward the floor rather than forward
Block C · Isolation finish
Higher reps on smaller muscles to finish the day.
C1 · Leg extension · 3 × 15 · 1 second pause at the top
- Modified
- Seated leg extension, both legs, light
- Working
- Single-leg extension
- Target
- Single-leg extension, heavier, pause at the top
- Pause briefly at full extension
- No swinging or momentum
- Match reps on both legs
C2 · Calf raise · 4 × 15 · 2 second pause at the top
- Modified
- Standing calf raise, bodyweight, holding a rail
- Working
- Seated calf raise
- Target
- Seated calf raise with a 2 second pause at the top
- Full stretch at the bottom
- Two second pause at peak contraction
- Do not bounce
4 · Abs, optional
Six minutes. Pick two and rotate which two across the week.
- Dead bug, 3 × 10 per side. Low back stays flat, breathe out as the limbs extend
- Front plank, 3 × 30 to 45 seconds. Glutes squeezed, ribs down, stop when the low back sags
- Heel taps or hollow hold, 3 × 12 reps or a 20 second hold. Only lower as far as the back stays flat
- Cable or band woodchop, 2 × 12 per side. Rotation comes from the torso, feet stay planted
5 · Stretch
Ten minutes, not optional. Sixty seconds per side with slow nasal breathing. Longer, quieter breaths are the point. This is the part of the session that trains the nervous system to settle.
- Half-kneeling hip flexor stretch
- Figure-four glute stretch, seated or lying
- Seated or standing hamstring stretch
- Five slow breaths, lying flat, eyes closed
6 · Check out
Three minutes, written. Short answers. This is the part people skip and it is the part that makes the record worth anything twelve weeks from now.
- What felt strongest today?
- Where did you want to stop, and what did you do?
- Confidence in your body right now, 1 to 5
- Anything else
Stop rules. Chest pain, dizziness or shortness of breath out of proportion to the effort ends the session. Sharp or joint pain, as opposed to muscle effort, ends that exercise for the day. Any lift where form breaks down is regressed a tier rather than pushed through. Tenfold is skills coaching and physical training, not therapy and not medical care.
That was one of seventy-two
The full cycle is twelve weeks, six days a week: legs, chest and triceps, back and biceps, shoulders, two conditioning days, one rest day. Four phases that move you from 10 to 12 reps down to 5 to 6 at the heaviest load of the program, a weekly skill drawn from motivational interviewing and DBT distress tolerance, and a check-in log that turns twelve weeks into evidence you can read back.
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