4-5min reading time
We’ve got an epic plan to kick off 2025 at Project LVLUP, designed to help you get stronger, fitter, and more powerful while keeping things fun and achievable. Here’s what the first 6 months of the year look like and, more importantly, how each phase will help you level up your fitness.
The year is structured into 4 Macro Cycles (Quarters), broken down into 3 Phases (Meso Cycles), and delivered through Weekly Micro Cycles. The goal? To keep you progressing, balancing intensity with recovery, and crushing your goals every step of the way.
Here’s a detailed breakdown of what the first 6 months will look like across Lift It Up, Sweat It Up, and Tone It Up:
This quarter is all about getting stronger in your Squat, Bench Press, and Deadlift. We’re laying down a foundation that sets you up for long-term gains.
January: General Preparation
We’re kicking off the year with a focus on building solid fundamentals. The goal is to refine technique, strengthen your core lifts, and establish a baseline of strength. Think moderate weights, higher reps, and lots of focus on form.
February: Powerbuilding
Now we ramp things up. We’re blending strength training and hypertrophy to help you get stronger and build muscle. Expect progressive overload, moderate-to-heavy weights, and rep schemes designed to maximise growth.
March: Peak and Overachieve
This is where it all comes together. We’ll push towards higher intensities and challenge you to hit new PRs. You’ll feel the grind, but every lift will showcase the strength you’ve built over the past two months. Time to test, peak, and celebrate!
Whether you’re gearing up for Hyrox or just want to feel fitter, this quarter is all about getting your heart rate up, your sweat on, and your endurance firing.
January: Sprint + Rest Work
We’ll hit high-intensity sprints paired with strategic rest intervals. This type of anaerobic training doesn’t just build speed—it improves your overall cardiovascular performance and recovery. When you push hard in these short bursts, your aerobic capacity benefits, too.
February: AMRAPs and AFAPs
This month, we’re reducing rest and upping the intensity. AMRAPs (As Many Rounds As Possible) and AFAPs (As Fast As Possible) challenge your endurance, mental grit, and ability to recover on the go. You’ll be working hard and fast, developing the stamina you need for long, sustained efforts.
March: Endurance and Aerobic Capacity
Time to put the pieces together. We’ll focus on long-distance work, continuous movement, and steady-state efforts. Everything you’ve built in the past two months will pay off as you see your endurance and aerobic capacity hit new heights.
Now we’re adding explosiveness to your strength training. Think Front Squats, Cleans, and Overhead Presses—moves that build power and athletic ability. This is the stuff that makes you feel fast, strong, and capable in everyday life.
April: Deload + Bridging
We’ll ease off a little to let your body recover and reset. Bridging helps you stay active and strong without overdoing it, setting you up for the next phase.
May: Powerbuilding Returns
We’re back to blending strength and muscle-building, but now with an emphasis on explosive movements. You’ll feel powerful and athletic, ready to tackle anything life throws at you.
June: Peak and Overachieve
Let’s see that power in action! We’ll push for new explosive PRs and show off the gains you’ve made. This is where you feel like a total machine.
With our Winter Carnival coming up, we’re making sure you’re ready to have fun and perform.
This quarter follows a similar structure to Q1, but with tweaks to keep things fresh and address anything we missed. You’ll keep building your endurance, speed, and grit while having a blast with your training buddies.
Tone It Up is your support system, filling in the gaps and keeping you balanced.
Each week, we’ll have:
One session to support LIFT IT UP: In Quarter 1 you’ll see more movements like cleans, front squats, and overhead presses to keep your strength well-rounded where Quarter 2 will have more Deadlifts, Back Squats, and Bench Presses to keep your strength sharp.
One session to support SWEAT IT UP: Functional strength and conditioning to help you stay fit, strong, and recovered.
This means you’ll get the best of both worlds: strength gains and conditioning, without burning out.
How This Helps You Crush 2025
Strength That Supports Everything – Whether it’s lifting your kid, moving furniture, or hitting a new PR, strength training sets you up for success.
Fitness That Feels Amazing – Build an engine that helps you keep up with life and feel unstoppable.
Balance and Recovery – Avoid burnout and stay strong by balancing intensity with smart recovery.
We’ve got the roadmap—you just need to show up and trust the process. 2025 is your year, and we’re here to help you make it epic!
Want to get the best out of your training??
In 2025, our challenges have a new structure designed to boost accountability and performance. We’re not just here to help you hit goals—we’re here to help you become the kind of person who keeps smashing them.
We’ve built a sophisticated system that sets you up for success right from the start. This isn’t just about nutrition; it’s about creating better habits that support your training, recovery, and life.
With the right habits and environment, success becomes inevitable.
Small Wins Add Up: Tiny, consistent actions lead to massive changes.
Create Systems, Not Just Goals: Focus on the process, and the results will come.
Make It Easy: Set yourself up for success with small, achievable steps.
2025 Q1 & Q2 8-Week Challenge Dates
Round 6: January 18th – March 15th
Round 7: April 26th – June 21st
