Free 7-day program

The FFG 7-Day
Strength & Energy Reset

A no-guesswork week to rebuild your baseline. Two full-body workouts, the three principles that drive results, and a simple daily plan that fits a packed calendar.

  • 2 full-body workouts with sets and reps laid out
  • The 3 principles: progressive overload, protein, recovery
  • A 7-day schedule built around a real workweek
FFG 7-Day Strength and Energy Reset
Free PDF
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What's inside

Three principles. Zero guesswork.

Progressive overload

Add weight, reps, or cleaner technique each week. Consistent progress beats perfection.

Prioritize protein

About 0.8 g per pound of your goal body weight every day to support muscle and recovery.

Recover to perform

7 to 9 hours of quality sleep. Recovery is where the results are actually built.

Workout AFull-body strength: squats, presses, rows, hinges, core.
Workout BA second full-body session to rotate through the week.
Warm-upA 5-minute routine so every session starts right.
Coach's tipsControlled reps, 1 to 2 reps in reserve, every set.

Start your reset this week.

Seven days to prove you can build the habit. Free, instant, and built for high performers.

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General fitness guidance only. Check with your doctor before starting a new program.