The Zyegoat · training program
Luclucy.
A 13-week strength quarter for someone new to the work. Lower · Upper · Conditioning + core — twice through — then recover. No guesswork, no hype. The Climb, scheduled.
How it works
The name is the schedule. Two passes through Lower, Upper, and a Conditioning + core day — then Y: recovery, earned. Each week of a 4-week cycle changes what the same days ask of you:
Run the cycle three times — twelve weeks, each cycle slightly heavier — and close the quarter with a rehab & recovery week. Then begin again, stronger than the last time you stood at week one.
Inside the program
Built as supersets
Every strength day is four paired blocks — do one exercise, then its partner, rest, repeat. More done in less time, and the structure teaches itself.
Every slot, three ways
Each exercise slot offers a bodyweight, a free-weight, and a machine option. Machine taken? Training at home? Switch the dropdown — the slot still does its job.
Shown, not assumed
Every exercise carries a plain-language how-to and a movement diagram. Built for someone walking into a gym for the first time.
Conditioning days that make sense
Two C days a week: a conditioning circuit first, a core circuit second — four stations each, with HIIT and steady-state options at every intensity.
A full quarter, then a reset
The 4-week wave runs three times — each cycle a little heavier — and week 13 is a guided rehab & recovery week before the next quarter begins.
Yours as it grows
The program is versioned and refined over time. Your key unlocks the current version and every refinement after it — your picks and week survive updates.