The House Training Breakdown: What Each Day Represents

At The House, every day of the week serves a specific purpose in the training cycle. The structure of each day ensures balanced progression, reinforcing the strength, endurance, power, and stamina needed to develop well-rounded fitness.

Each day has a unique focus, aligning with the overall 12-week cycle, allowing members to train smart, push hard, and recover properly while building strength, power, and resilience over time.

Monday – The Heaviest Day of the Week

Focus: Maximal Strength & Heavy Lifting

Monday sets the tone for the week by applying pressure to big movements like Back Squat, Deadlift, Bench Press, and Strict Press. These lifts challenge members to see how their bodies respond to increased loading.

  • The structure stays consistent, emphasizing progressive overload.

  • The phase dictates what lifts are paired with the big movements and the work in the finisher.

  • Members will feel Monday—it’s designed to build raw strength and stability.

Tuesday – Power Development & HIIT

Focus: Speed, Explosive Power & Work Increasing Power Threshold.

Tuesday is all about developing and using power in a high-intensity interval training (HIIT) format. Work-to-rest ratios change throughout the training cycle, dictating intensity levels:

  • Weeks 1-3: 2:1 work-to-rest (longer effort, lower intensity).

  • Weeks 4-6: 1:1 work-to-rest (balanced output and recovery).

  • Weeks 7-9: 1:2 work-to-rest (intensity increases as rest increases).

  • Weeks 10-12: 1:3 work-to-rest (max effort, max recovery for peak power).

The longer the rest, the more members can push safely, giving them a controlled environment to develop speed, force production, and conditioning.

Wednesday – Single-Leg, Single-Arm Specialty Work

Focus: Addressing Weaknesses & Improving Movement Patterns

Wednesday shifts to unilateral work, helping members fix imbalances, build control, and increase stability in ways that big lifts can’t.

  • The workouts follow a 3-4 round structure with 6-8 reps per movement, ensuring controlled, high-quality reps.

  • The phase focus appears in the finisher, allowing for structured progression across the cycle.

  • This is a “feel-good” strength day—lighter on fatigue, but big on movement quality.

Thursday – Partner Work & Stamina Training

Focus: Using Engine & Building Capacity

Thursday is built for stamina. These long, sustained efforts develop a member’s capacity to stay on and keep working.

  • Excluding the warm up, the workouts last 40-45 minutes, designed to train mental and physical endurance.

  • The more members show up on Thursdays, the easier these days become.

  • Partner-based work encourages team pacing, strategic rest, and shared effort.

  • This day is all about turning on and staying on—pushing through fatigue while reinforcing steady-state endurance.

Friday – Choose Your Own Adventure

Focus: Member Choice & Strength Progression

Fridays offer a customizable experience, allowing members to select workouts based on their training needs. Each phase holds a different format while targeting rotating muscle groups, including:

  • Full Body & Core

  • Upper Body & Lower Body

  • Push vs. Pull Workouts

  • Shoulders & Arms vs. Glutes & Hamstrings

Each phase follows a unique workout format:

  • Weeks 1-3 (Stability & Deload): 3-4 rounds of 6-8 reps (controlled & forgiving).

  • Weeks 4-6 (Strength Endurance): 10-1 ladder (quality volume under moderate load).

  • Weeks 7-9 (Strength): 10-2-10 even ladder, allowing controlled progression with safe weight adjustments.

  • Weeks 10-12 (Power): 8x3 format, reinforcing quick bar speed & explosive movement.

Friday gives members autonomy while reinforcing strength-building principles aligned with the current phase.

Saturday – Strength & Team Conditioning

Focus: Workout Split Equally, Giving It a Bit of a Strength and Conditioning Feel

Saturdays bring a combination of strength work and team-based conditioning.

  • Members pick between two strength workouts based on what they missed on Friday.

  • The second half of the session is erg-focused in teams of 3-4—a test of stamina, teamwork, and pacing.

  • The reps and structure evolve based on the phase, ensuring progression through the cycle.

  • During the final three weeks (Power Phase), Saturdays feature House Games—competitive, fun, and challenging workouts designed to bring energy and community into the gym.