Spring Shape Up

A 12-week Semi-Private Training phase built to help you build lean muscle, improve muscular endurance, and stay consistent with a structured training style—using high-volume EMOM blocks.

Training Phase Library

the training

Spring Shape Up shifts away from “high-intensity bursts” and moves toward controlled volume. Instead of long open blocks, the session is built around EMOM work (Every Minute on the Minute), meaning:

You complete a set amount of work each minute, then use the remaining time to recover before the next minute starts. This keeps everyone moving, keeps effort honest, and makes progress measurable over time.

what that means in practice

Quality reps under fatigue

A clear pace

Challenging BUT controlled

the work

This phase is about building a physique and engine that lasts.

Your “cardio” won’t come from chaotic finishers.

It comes from the amount of quality work you’re doing—high-rep strength and hypertrophy work performed consistently, week after week.

our program is built to deliver

Lean muscle through repeatable hypertrophy work

Muscular endurance through high-volume training at a steady pace

Better conditioning as your output improves without needing to “max out” every session

A stronger routine because the structure stays familiar and repeatable

Full-body integration—athletic patterns that tie everything together and challenge endurance.

Front-side emphasis—quads, chest, shoulders, core, and movement patterns that require control and posture.

Back-side emphasis—glutes, hamstrings, back, and hinges that build strength and durability.

Anterior Day

Posterior Day

Hybrid Day

THE SPLIT

The entire phase runs on a repeating 3-day rotation, designed to build familiarity and progress:

  • Front-side emphasis—quads, chest, shoulders, core, and movement patterns that require control and posture.

  • Back-side emphasis—glutes, hamstrings, back, and hinges that build strength and durability.

  • Full-body integration—athletic patterns that tie everything together and challenge endurance.

the 12 week arc

Weeks 1 - 3 : FOUNDATION

Learn the pace, lock in form, establish your baseline.Learn the pace, lock in form, establish your baseline.

Weeks 4 - 6 : build

Volume feels smoother, output improves, work capacity rises.

Weeks 7 - 9 : push

Momentum compounds—higher output, better stamina, more confidence.

Weeks 10 - 12 : strong finish

Maintain quality, stay consistent, and leave the phase feeling capable—not cooked.

Volume is the stimulus. The more quality work you can repeat week to week, the more you change.

The goal isn’t to sprint every minute. It’s to keep a repeatable pace you can sustain—and build.

You’re not just logging reps. Coaches are guiding effort, scaling, and execution to keep progress moving forward.

Law of coaching

Fatigue is part of the phase, but form comes first. Clean reps create results that last.

This phase rewards the people who show up. The structure is designed so showing up is realistic.

Law of Pace

LAW of quality

Law of volume

Law of consistency

embodi standards

  • The goal isn’t to sprint every minute. It’s to keep a repeatable pace you can sustain—and build.

  • Fatigue is part of the phase, but form comes first. Clean reps create results that last.

  • Volume is the stimulus. The more quality work you can repeat week to week, the more you change.

  • This phase rewards the people who show up. The structure is designed so showing up is realistic.

  • You’re not just logging reps. Coaches are guiding effort, scaling, and execution to keep progress moving forward.

get started

Drop your info and we’ll guide your best entry point into Semi-Private Training and the current phase—schedule, frequency, and what to start with.