Back Squat and Upper Body

This block focuses on Back Squat and an Upper Body Push+Pull.

Tuesday – Back Squat Strength
Lower body strength day. Structured squat progressions, accessory work, and some spicy leg finishers.

Thursday – Upper Body Strength (Push + Pull)
Pressing, pulling, and overall upper body development to support your lifts and keep you balanced. If you been looking to build towards that first pull-up this day is for you!

This is a 7-week progressive program designed to help you actually see and feel progress:

  • Week 1: Testing week/ OR if you are new this week will serve as an introduction to your program (find your baseline numbers, get introduced to the space and the lifts)
  • Weeks 2–5: Build strength + technique
  • Week 6: Deload (recover and reset)
  • Week 7: Retest and celebrate your progress 🎉

Training Times

Tues & Thurs at 6:15PM

Duration

7 Weeks

Cost

$210 +tax

Start DAte

May 5th, 2026

What is the Lifting Lab?

The Lifting Lab is for anyone ready to build strength and confidence, no matter where you’re starting from.

If you’re a beginner curious about weightlifting but unsure where to start, this program offers a welcoming, supportive space to learn the basics. If you’re returning to fitness after a break, it provides the structure and guidance to ease back into a routine and rebuild your confidence.

If you’ve tried lifting before but never felt fully comfortable or confident, this is your chance to master proper form and progress safely.

Wherever you are on your fitness journey, this program is designed to help you feel strong, capable, and empowered—not just in the gym, but in every aspect of your life.

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Common Questions

I've never lifted before. Is this for me?

The Lifting Lab is a 4-day training program that is beginner-friendly. Whether you’re brand new to lifting or looking to sharpen your technique, the Lifting Lab is designed to help you make steady progress without feeling beat up. The training volume and intensity are carefully planned, so you can confidently attend 3 or 4 days per week and recover well while still seeing results.

How is this different from regular classes?

The Lifting Lab is a 7-week program that focuses on 1 main lift every class. During these 7 weeks, you'll get tips and cues to help you master the lifts, and build confidence under the bar.

What if I can't make every session?

Life happens! While attending all sessions gives you the best results, missing one or two won't derail your progress.