This summer we’re making a small adjustment to our training schedule to better support a wider range of goals — especially for folks preparing for “Pull for Pride” and our in house Summer Gaymes
Based on our member surveys, we learned that the majority of you are really happy with our programming overall, while also giving us helpful feedback about areas where we can continue improving, especially for members looking to further challenge themselves in class without losing the core priorities and culture of Ascent Fitness.
Many members wanting to build strength and confidence with heavier barbell work benefit from a little more consistency and dedicated time around the main lifts. At the same time, we know a lot of folks also love the variety, conditioning, and endurance-focused days that make classes feel dynamic, approachable, and fun.
This new block is our attempt to support both while continuing to be a functional strength training gym that welcomes new folks, supports a wide range of goals, and still works well for members who can only make it to class 2x/week.
New 6- Week Cycle
For this upcoming 6-week cycle, we are moving toward more dedicated training intentions on each day of the week.
- Monday + Wednesday will be our heavier lifting days with a focus on building strength leading into Summer Gaymes and Pull for Pride.
- Tuesday + Friday will focus more on functional strength and muscle building.
- Thursday + Saturday will lean more endurance and conditioning focused.
The primary lifts will stay more consistent throughout the 6 weeks to allow more time for skill development, confidence, and strength progression, while accessory work and conditioning pieces will continue to provide variety across the week.
Main Strength Focus
Our primary heavy strength lifts this block will be:
- Bench Press – Mondays
- Deadlift – Wednesdays
On these days, you’ll have the option to work up to heavy singles or triples, depending on your goals, experience, and how your body is feeling.
For some members, that may mean chasing heavier loads and building confidence under the bar. For others, it may mean practicing quality reps, improving technique, or learning how to lift safely and effectively.
As always, your version of “heavy” is individual.
Muscle Building + Support Work
The secondary strength days will focus more on muscle building, functional strength, and athletic development.
You’ll see recurring themes including:
- KB Swings + Lower body accessory work – Tuesdays
- Push Press +Upper body accessory work – Fridays
These days are designed to complement the heavier lifting, improve work capacity, and build the kind of strength that transfers well both inside and outside the gym.
Week Overview
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Bench Press + Barbell Row | KB Swings + Bulgarian Split Squat | Deadlift + Shoulder Auxillary | Step ups + DB Clusters | Push Press + Pull | Partner Push |
| Grind: Upper body + Core | Push: Lower Body | Sprint: full body | Sustain – Full Body | Grind- Upper body + Core |
Warm-Up Adjustments
You’ll also notice some updates to our general warm-ups.
We are slightly shortening the general mobility and activation sections and adding more time for movement-specific warm-ups, teaching, and load progression.
That means more space to:
- Practice technique before heavy loading
- Build confidence with unfamiliar movements
- Ramp up gradually into heavier work
- Ask questions and get coaching feedback
The goal is not to rush people into lifting heavier. The goal is to create more intentional space for learning, preparation, and quality movement.
A Quick Note on Movement Consults
I’ve had the pleasure of doing movement consults with around 40 of you so far, and I’m looking forward to connecting with even more of you over time.
For many members, we identified specific mobility drills, activation work, or movement prep strategies that were helpful for your body and goals. Please continue cycling those into your warm-up routine during this block.
There is space to:
- Add a personal activation drill into the activation cycle
- Complete soft tissue work (foam rolling, ball work, etc.) during mobility.
- Spend time on stretches or mobility work that you know helps you feel and move better.
You are always welcome — and encouraged — to jump into your warm-up 5–10 minutes before class starts so you have time to get in the prep work that helps you feel your best.
Who Is This Block For?
YOU! Most of these changes will be settle.
If you love lifting heavy, this block gives you more opportunities to build skill and consistency.
If you prefer endurance and conditioning work, those days are still very much part of the program.
If you’re newer to barbell training, this structure gives you more repetition and practice.
And if you’re somewhere in the middle, we think this balance will help you develop both strength and capacity without feeling like every day has the same intent.
As always, we’ll continue adjusting based on feedback, member experience, recovery, and what we see on the floor.
We’re excited to see yall improve and lift heavy this June!!
