52-Week Roadmap
26 biweekly phases. Workouts auto-adapt to your quiz goal: take the quiz.
Take the quiz first →Foundation I
Weeks 1–2Learn the rhythm
- • 3 sessions, 20 min
- • Form first
- • Daily 5-min prayer
Weekly split for your goal
- Mon Walk 25m
- Tue Yoga flow
- Wed Walk 25m
- Thu Mobility
- Fri Yoga flow
- Sat Outdoor walk
- Sun Sabbath
Foundation II
Weeks 3–4Build the habit
- • Add 1 session
- • Track water 8 cups
- • Memorize a verse
Weekly split for your goal
- Mon Yoga
- Tue Walk 30m
- Wed Strength lite
- Thu Walk 30m
- Fri Yoga
- Sat Hike
- Sun Sabbath
Conditioning I
Weeks 5–6Sweat with joy
- • 4 sessions/week
- • Add cardio finisher
- • Pre-meal prayer
Weekly split for your goal
- Mon Walk
- Tue Strength lite
- Wed Yoga
- Thu Walk
- Fri Strength lite
- Sat Outdoor
- Sun Sabbath
Strength I
Weeks 7–8Get stronger
- • Progressive overload
- • Protein every meal
- • 30-day milestone
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Outdoor
- Sun Sabbath
Endurance I
Weeks 9–10Bigger engine
- • 2 cardio sessions
- • Saturday long walk
- • Sleep 7+ hours
Weekly split for your goal
- Mon Walk
- Tue Strength lite
- Wed Yoga
- Thu Walk
- Fri Pilates
- Sat Long outdoor
- Sun Sabbath
Strength II
Weeks 11–12Add load
- • Track PRs
- • Mobility 10 min/day
- • Sabbath fully honored
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Outdoor
- Sun Sabbath
Mid-Quarter Reset
Weeks 13–14Reflect
- • Re-take the quiz
- • Photo + measurement check-in
- • Refine grocery list
Weekly split for your goal
- Mon Yoga
- Tue Walk
- Wed Strength
- Thu Yoga
- Fri Walk
- Sat Outdoor
- Sun Sabbath
Power
Weeks 15–16Add explosion
- • Plyometrics 1x/week
- • Sprints / hill walks
- • Faith journaling
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Hike
- Sun Sabbath
Endurance II
Weeks 17–18Go further
- • Long walk 60m
- • Interval training
- • Hydration 10+ cups
Weekly split for your goal
- Mon Walk
- Tue Yoga
- Wed Strength
- Thu Walk
- Fri Pilates
- Sat Long outdoor
- Sun Sabbath
Strength III
Weeks 19–20Lift smarter
- • Periodize sets/reps
- • Recovery protocols
- • Mentor someone
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Outdoor
- Sun Sabbath
Conditioning II
Weeks 21–22Total capacity
- • Circuits 2x/week
- • Reduce processed sugar
- • Memorize a chapter
Weekly split for your goal
- Mon Circuit lite
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Outdoor
- Sun Sabbath
Discipline
Weeks 23–24Iron sharpens iron
- • No-miss month
- • Cold exposure (optional)
- • Verse weekly
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Outdoor
- Sun Sabbath
Mid-Year Reset
Weeks 25–26Reflect & recalibrate
- • Mid-year photo check-in
- • Update goals
- • Celebrate wins
Weekly split for your goal
- Mon Yoga
- Tue Walk
- Wed Strength lite
- Thu Yoga
- Fri Walk
- Sat Outdoor
- Sun Sabbath
Strength IV
Weeks 27–28New peaks
- • Set new PRs
- • Eat for recovery
- • Community workout
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Hike
- Sun Sabbath
Endurance III
Weeks 29–30Beyond the hour
- • Long session 90m+
- • Negative splits
- • Outdoor weekly
Weekly split for your goal
- Mon Walk
- Tue Yoga
- Wed Strength
- Thu Walk
- Fri Pilates
- Sat Long outdoor
- Sun Sabbath
Power II
Weeks 31–32Athletic edge
- • Plyo 2x/week
- • Med-ball throws
- • Faith-led coaching
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Hike
- Sun Sabbath
Strength V
Weeks 33–34Peak load
- • Top sets weekly
- • Eat surplus if building
- • Sleep 8 hours
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Outdoor
- Sun Sabbath
Conditioning III
Weeks 35–36Engine + steel
- • Strength + cardio combo days
- • Sub-15% sugar
- • Sabbath honored
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Outdoor
- Sun Sabbath
Mobility
Weeks 37–38Move freely
- • Daily 15-min mobility
- • Yoga 2x/week
- • Breathwork
Weekly split for your goal
- Mon Yoga
- Tue Walk
- Wed Strength lite
- Thu Yoga
- Fri Walk
- Sat Outdoor
- Sun Sabbath
Discipline II
Weeks 39–40No-miss season
- • 6 sessions/week
- • Verse memorization
- • Witness once
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Hike
- Sun Sabbath
Strength VI
Weeks 41–42Refine
- • Tempo lifting
- • Quality > quantity
- • Recovery walks
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Outdoor
- Sun Sabbath
Conditioning IV
Weeks 43–44Burn bright
- • Calorie deficit dialed (if losing)
- • Track macros
- • Daily prayer 15m
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Outdoor
- Sun Sabbath
Endurance IV
Weeks 45–46Stretch the limit
- • Long 2-hour walk/run
- • Outdoor weekly
- • Hydration 10+ cups
Weekly split for your goal
- Mon Walk
- Tue Yoga
- Wed Strength
- Thu Walk
- Fri Pilates
- Sat Long outdoor
- Sun Sabbath
Refinement
Weeks 47–48Polish what works
- • Drop what isn't serving you
- • Plan next year
- • Gratitude journal
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Outdoor
- Sun Sabbath
Celebration
Weeks 49–50Reap & rejoice
- • Final assessment
- • Photo + measurement reveal
- • Share testimony
Weekly split for your goal
- Mon Yoga
- Tue Walk
- Wed Strength
- Thu Yoga
- Fri Walk
- Sat Outdoor
- Sun Sabbath
Harvest
Weeks 51–52Begin year 2 stronger
- • Set year-2 vision
- • Pray over the next chapter
- • Celebrate every award
Weekly split for your goal
- Mon Strength
- Tue Yoga
- Wed Walk
- Thu Strength
- Fri Yoga
- Sat Long outdoor
- Sun Sabbath