New GeinzHub members spend their first month learning to move well before they learn to move heavy. This is not optional: it is the difference between progress and injury.
The programme in weeks 1–4 is built around five foundational patterns: squat, hinge, push, pull, and carry. Every session touches all five. Loading is deliberately light, because coaching cues are the priority.
From week 5, we introduce the 2-for-2 rule: if a member hits two extra reps on their top set for two sessions in a row, the weight goes up. This keeps progression systematic without guessing.
Complicated split routines, ego loading, and programmes copied from YouTube. Beginners respond to frequency and consistency, not complexity.