— The Couple Plan —Train Together.
— Measurable Goals —
Train Together.
Get Stronger Together.
A 6-week full-body strength & conditioning plan built for two. Three progression levels per movement. Same circuit, same finish line — keep digging side by side.
— Overview —
The Format
- Structure: Full-body circuits, 6 core moves + finisher.
- Sets / reps: Start at 3 sets; build to 4 sets by Week 4.
- Tempo: 2–0–1 on strength moves unless noted.
- Rest: 45–60s between exercises; 90s between rounds.
- Frequency: 3 sessions per week on non-consecutive days.
— Weekly Progression —
6 Weeks
- Weeks 1–2: Mostly Level 1, sprinkle Level 2 on strongest moves. 3 rounds.
- Weeks 3–4: Level 2 on all; add a 4th round on Session 3.
- Weeks 5–6: Introduce Level 3 on 1–2 moves per session. 4 rounds, pristine form.
— The Movements —
Warm-up & 6 Core Moves
Three progression levels for every movement. Pick the level that matches the partner who needs the easier version — meet there, then climb together.
— Session Template —
A → B
Circuit A: Squat · Push · Plank
Circuit B: Hinge · Lunge · Climbers
10–12 min per circuit including rests. Perform A then B.
— Finishers (pick one) —
4–6 Minutes
EMOM 6: Odd min — 12 squat jumps. Even min — 30s plank.
AMRAP 5: 5 push-ups, 10 climbers/leg, 10 air squats.
By end of Week 3
- • 4×12 strict push-ups (Level 2)
- • 45s RKC plank
By end of Week 6
- • 4×10 jump squats
- • 4×40 fast climbers, stable hips
- • 4×8 switch lunges per leg