Hidden Gym 4-Week Foundation

Notes

The official Hidden Gym starter program. 4 weeks of structured strength and conditioning. 3 days per week — push, pull, and circuit. Built for all levels.

Sessions

W1 · D1

HG Power Hour

W1 · D3

HG Pull Day

W1 · D5

HG Conditioning Circuit

W2 · D1

HG Power Hour

W2 · D3

HG Pull Day

W2 · D5

HG Conditioning Circuit

W3 · D1

HG Power Hour

W3 · D3

HG Pull Day

+4

more sessions

Weekly breakdown

HG Power Hour

5 movements

Day 1

HG Pull Day

5 movements

Day 3

HG Conditioning Circuit

4 movements

Day 5

Common questions