11/10/2026
MONDAY - CARDIO HIIT
Focus: Maximal power output and repeat sprint ability
30 second, high-intensity efforts focused on anaerobic capacity and the ability to reproduce high outputs.
TIP: Reinforce efficient mechanics and strong positions to keep intensity high - this session isn’t about pacing. The goal is to maintain high power output.
Aim to match or improve output on the second lap.
TUESDAY - PUMP LOWER BODY
Focus: Lower-body hypertrophy, movement quality and foundational strength
This opening progression establishes the bilateral and unilateral movement patterns that will underpin the remainder of the block. The objective is to accumulate quality training volume rather than chase maximal loads.
Key: Build technical consistency during weeks 1-2 to progressively increase loading across the remaining progressions.
WEDNESDAY — CARDIO SUMMIT
Focus: Aerobic capacity, sustainable pacing and cardiovascular efficiency
Pacing: SUMMIT is a marathon, not a sprint. Aim to maintain consistent efforts in the 80-89% HR range across the entire 4-minute work periods - communicate efficiently while sharing targets with your partner.
THURSDAY - STRENGTH UPPER BODY
Focus: Upper-body strength, technical consistency and progressive overload
The first progression establishes the technical foundations for the four primary lifts across Project 100: Barbell Sumo Deadlift, Barbell Back Squat, Barbell Bench Press and Barbell Bent Over Row. The focus is on learning the movement standards during the familiarisation phase.
FRIDAY - CARDIO U
Focus: Heart rate regulation, aerobic conditioning and repeat high-intensity efforts
Cardio U introduces a new format incorporating two consecutive 45-second sets before transitioning to the next movement. HR zones require intentional adjustment of intensity.
SATURDAY - POWER
Focus: Explosive power, rate of force development and movement efficiency
The first Power progression introduces the relationship between maximal force production and explosive intent. Pairing controlled strength-based movements with ballistic exercises, aiming to produce force quickly without sacrificing technique.
HUGE WEEK AHEAD FOR WEEK 1 - Let’s get it team! 🔥
