Hey, it's Franz & Elliot.
Most people think training needs to be complicated to be effective. More exercises, more splits, more programs to choose from.
We've found the opposite to be true.
The best results come from simple structures executed with clear principles and intentional variation. Not random variety. Not complexity for the sake of it. Strategic micro-adjustments that compound over time.
We want to give you something valuable every email.
So in this email, we'll break down one of the key programming strategies we use that you can apply to your own training right now, whether you join the challenge or not.
The Framework: Upper/Lower/Core + Accessory
Our main structure is straightforward:
Upper body sessions (push and pull) + lower body mobility during rest time
Lower body sessions (hinge, squat, lunge) + upper body mobility during rest time
Core and accessory work (including grip, rotational strength, and mobility)
Simple. Clear. Easy to follow.
But here's where it gets interesting.
The Strategy: Deliberate Micro Variation
Even though we use the same basic structure, each session within the week is strategically modified.
Example: Pull Days
First pull session: Vertical pulling emphasis (pulldowns, pull-ups, overhead work)
Second pull session: Horizontal pulling emphasis (rows, face pulls, scapular work)
Same movement pattern. Same muscle groups. Same strength and mobility requirements. But different angles, different implements, different ranges.
Why this works:
When you repeat the exact same exercises week after week, you might hit the law of diminishing returns. Your body adapts to that specific stimulus and progress slows.
This doesn’t mean you should randomly vary your training, but by keeping the same big patterns in, but varying slightly, you are not missing out while gaining multiple benefits.
When you introduce deliberate micro variation, you're still training the same patterns while:
Hitting muscle fibers from slightly different angles, exposing tightness and weak links
Emphasizing different parts of the range of motion, for better mobility progress
Providing enough novelty to keep adaptation high without constantly changing patterns
It's the sweet spot between repetition (which builds skill and strength) and variation (which prevents plateaus and keeps progress coming).
Week-to-Week Variation
We also alternate between weeks, often times referred to as A/B-weeks.
Some weeks emphasize bilateral movements (squats, deadlifts, push-ups). Other weeks emphasize unilateral work (split squats, single-leg RDLs, one-arm pressing).
Again: same patterns, same principles, strategic variation. This allows you to maintain more diversity, training all key ranges at just slightly lower frequencies.
You're always building on what you did the week before, not starting from scratch. But you're getting enough variety to keep your body adapting and improving.
And if you prefer the structure from Week 1, you can always repeat it. The variation is there to support you, not complicate things.
Are you tired of planning your own training?
If you want the done-for-you version instead of applying this by yourself and figuring out the programming on your own, then here's a quick summary of why and how we've structured the challenge around these exact principles across 6 main training sessions per week (plus an optional 7th day).
Every session is:
Built around high range of motion movements
Paired intelligently so exercises don't interfere with each other
Structured for efficiency (a handful of exercises, a few high-quality sets, done with intent)
Designed with deliberate micro variation so you're always progressing without burning out
You're not guessing. You're not hopping between random workouts. You're following a clear system that builds strength, mobility, and body awareness over 30 days.
Here's what's included:
Daily training sessions (45 minutes)
Daily movement snacks (15 minutes)
Warm-up and movement prep guide
Our honest nutrition guide
Supplement protocols and recommendations
Sleep optimization framework
Community movement challenges
Private community on WhatsApp and Telegram
Plus our 12 daily commitments covering training, nutrition, sleep, recovery, movement, breathwork, and lifestyle habits.
We start officially on Monday, January 5th. But if you join now, you get early access starting December 29th, giving you a head start to build momentum before the new year even begins.
The challenge is $29, one time. This is our unique offer at the beginning of the year to explore one month of our training without having to join our Academy at our monthly price of $350. With less than $1 per day, what is there to lose?
Join here: join.strongandmobile.co
See you inside,
Franz & Elliot
Strong & Mobile