METTLE WEEKLY TRAINING PLAN (April 5-April 12)

Your done-for-you weekly plan to build a stronger body and a clearer mind.

Hey Team,

If you’ve been stuck on one question, it’s this:

“How do I know I’m actually improving?”

Here’s what I built to fix that.

I put the entire program inside an app — so your training stops living in your notes app and starts living in a system.

Inside, you can:

1. Record your lifts as you go (weights, reps, sets)

2. See your trends over time without doing math

3. Walk into next week with a clear target

4. Train with certainty instead of feeling

Join here: METTLE TRAINING CLUB WORKOUT PROGRAM

And heads up — over the next few weeks I’m moving the Weekly Training Plan off Substack and into the app completely.

Because it’s the most effective way to:

1. Follow the week, day-by-day, without scrolling

2. Get exercise demos so form stays tight

3. Make adjustments with confidence

4. Track results that are real, not imagined

Mettle Club perk: 33% off your first month
Use code: METTLE

Want this built around you — your schedule, goals, injuries, and accountability?If you want this fully customized to you — goals, schedule, limitations, accountability — you can apply for 1:1 coaching here:

Apply here: PERSONALIZED COACHING

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that being said…

Welcome to this week’s Mettle Weekly Training Plan — a simple, done-for-you structure to help you build muscle, lose fat, and keep your head clear without blowing yourself up. All 7 days are mapped out for you: strength, conditioning, recovery, and mindset.

If work is heavy, life is chaotic, or your body isn’t at 100%, this still fits. I built in ways to pull back or push a little harder so you can keep training through real life, not just perfect weeks.

Here’s how this email is set up:

1. This Week at a Glance – the theme and weekly training split

2. The Plan – your full training plan for all 7 days

3. Adjustments for Busy / Injured Weeks – how to modify based on your life and your body

4. This Week’s Mindset Focus – one mental shift to carry into your training

5. Now It’s Your Turn – a simple commitment so you’re not just reading, you’re acting

Let’s get into it.

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PART 1: THIS WEEK AT A GLANCE

Theme: Peak volume, calm execution.

This is the top of the build.
More reps. More total work. More Zone 2.
But the win is staying clean and repeatable so you actually absorb it — and walk into deload intact.

• Day 1: Lower Body & Cardio

• Day 2: Upper Body & HIIT Finisher

• Day 3: Active Recovery

• Day 4: Lower Body & Cardio

• Day 5: Upper Body + Core

• Day 6: Lower Cardio (Endurance)

• Day 7: Mobility / Rest + Core Reset

Bottom line: Hit the volume. Respect the caps. Earn the deload.

👉 New here or confused by RPE / intensity? Read the Start Here post on the homepage before you dive in.

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PART 2: THE PLAN

Phase

Build — Week 4

Focus

This week pushes total work and intensity slightly higher while keeping technique sharp. The goal is to accumulate one final layer of training stress before the peak week.

Athlete Priority

• Push main lifts toward RPE 8

• Maintain strong technique under fatigue

• Cardio volume remains high but controlled

• Stay disciplined with recovery habits

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Day 1 – Lower Body & Cardio

Goal: Final progression of squat volume and posterior-chain strength.

1. Front Squat – 5×8 @ RPE 8
   Notes: Slight load increase if possible. Stay upright and controlled.

2. Seated or Lying Leg Curl – 4×12 @ RPE 7–8
   Notes: Slow eccentric, strong contraction.

3. Walking Dumbbell Lunges – 4×12 per leg @ RPE 7–8
   Notes: Maintain balance and stride control.

4. Glute Bridge (Barbell or DB) – 4×14 @ RPE 7–8
   Notes: Pause briefly at the top.

5. Seated Calf Raise – 4×18
   Notes: Full range and steady tempo.

6. Zone 2 Cardio – 40 min
   Notes: Maintain easy conversational pace.

   Here’s your full training layout for the Week 👇