Tenglow
Program
Strength Builder
Lower and upper body, week by week stronger.
Strength Builder is a four week program that starts each cycle with a lower body session, then upper body, then a full body session and a core session. The work intervals get a little longer every week, which gives your muscles a reason to keep adapting.
What does a session look like?
The order repeats every four workouts. Each workout has two warm-up moves, a main block that fills the time you chose (10, 20 or 30 minutes) and two cool-down stretches.
Workout 1: Lower body
The first session of each cycle.
Workout 2: Upper body
Comes after workout 1.
Workout 3: Full body
Comes after workout 2.
Workout 4: Core
Comes after workout 3.
How does it get harder?
Week two adds five seconds of work to every step, week three adds ten and week four adds fifteen, with a little less rest so the session stays the same length. For an intermediate level, a step moves like this:
| Week | Work | Rest |
|---|---|---|
| 1 | 40 seconds | 20 seconds |
| 2 | 45 seconds | 15 seconds |
| 3 | 50 seconds | 10 seconds |
| 4 | 55 seconds | 10 seconds |
Who is Strength Builder for?
- People with a pair of dumbbells or resistance bands
- Those who like a clear progression from week to week
- Anyone who wants lower and upper body work given equal time
If your main goal is stretching and moving more freely, Mobility Mornings is a better match.
Chosen when your goal is "get stronger".
Questions about Strength Builder
Do I need dumbbells for Strength Builder?
No. Without equipment, Tenglow fills the sessions with bodyweight moves. With dumbbells or bands selected in the quiz, more strength moves open up and the plan uses them.
How does the program get harder?
Each week adds five seconds of work to every step, up to fifteen extra seconds in week four, with slightly less rest so the session length stays the same.