This is an 8-week strength cycle built around six main lifts. Weeks 1–4 are Squat, Deadlift, and Press. Weeks 5–8 are Front Squat, Power Clean, and Bench. Every session has the same pieces: warm-up, main lift, accessory work or a metcon, a finisher, core, and cool down.

Each half builds in waves, with a lighter deload in Weeks 4 and 8. Each cycle your numbers should go up. Track your AMRAP sets. That's how you'll know.

Accessories rotate every session so you never do the same workout twice — but the movement patterns are always balanced and evidence-based.

Tap Done at the end of each piece. Finish every piece and you earn the day's badge. Some days you won't get to everything. That's real life. The badge is a nudge, not a grade.

Get outside 2x per week for at least 60 minutes — ride your bike, hike, run, swim. This fills your cardiovascular gaps and keeps you sane. Tuesday and Thursday work well.

Active recovery once a week — yoga, a long walk, easy swim, or light mobility work. This is not optional. Recovery is when adaptation happens.

One full rest day — no structured exercise. Let your nervous system reset.

10,000 steps every day — training day or not. Each additional 1,000 steps reduces all-cause mortality risk by ~15%. Walk more. (Banach et al., Eur J Prev Cardiol, 2023)

This program pairs well with CrossFit 2-a-days — use BTB as your strength session and CF as your conditioning. Or drop it into any cardio-heavy program to add structured strength.

Your coach at Onsight PT receives session summaries from you after each workout. They're tracking your progress and available for questions.

Save to your home screen — on iPhone, tap the Share button (□↑) at the bottom of Safari, then "Add to Home Screen." On Android, tap the three-dot menu in Chrome and hit "Add to Home Screen." The BTB icon will live right on your home screen like any other app.

Or just bookmark it — tap Share → Add to Favorites (iPhone) or tap the ☆ in Chrome (Android). Either way works — home screen just feels better.

Refresh before every session — your coach pushes updates regularly. Close the app and reopen it before you start so you're on the latest version.

Your data stays on your device — weights, AMRAPs, and history are saved locally. If you ever switch devices or browsers, use Export data on the Training Maxes & Progress screen to back everything up.