PR Pending
8 week program
If you've done a couple of our programs and are ready to take your physical fitness to the next level, our PR Pending program is a great next step. You'll lift heavier, slow down your movements, and see insane body composition changes in around 8 weeks. Make sure to hit a personal record each week to keep things spicy!
8 Weeks
Duration
Hypertrophy
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
Hit new personal records with this program. Lift heavy, rest longer, see results fast.
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What's included:
The Programming
In PR Pending, we combine IRM-style hypertrophy training with metabolic finishers to help you build strength, sculpt lean muscle, and hit personal records—all over the course of 8 powerful weeks.
IRM (Incomplete Rest Method) workouts use moderate weights, high reps, and short rest periods to create metabolic stress and stimulate serious muscle growth. As you move through each workout, you’ll lift heavier, slow down your tempo, and stay focused on precise, intentional movement that drives results.
Alongside that, we layer in metabolic training—high-intensity, multi-joint movements with minimal rest that elevate your heart rate, boost endurance, and support fat loss.
The best part? You’re encouraged to chase a new personal record every week, keeping things spicy, motivating, and full of progress.
Week 1-8:
For all 8 weeks you'll follow the split below. Look for exercise, rep and set changes throughout the program to ensure you're appropriately progressing.
Day 1: Lower Body
Series: Hamstrings / Glutes / Calves
Day 2: Full Body + Core
Series: Back / Biceps / Core
Day 3: Lower Body + Core
Series: Quads / Glutes / Core
Day 4: Upper Body
Series: Delts / Triceps / Chest
Day 5: Lower Body + Core
Series: Hamstrings / Glutes / Quads / Calves / Core
we’ll overcome it.
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Real Results
Real Results
Lauren C.
I wanted to prove that not only could weight gain be avoided while in nursing school, fat loss could also be a reality! I have a loving husband and two beautiful children, so the addition of nursing school to an already hectic schedule wasn’t going to be the reason I couldn’t remain in good health--much less, stay sane! I continued to put off my weight training goals until the foreseeable future. It was always something I would do next week or next month, until I realized, there is no time like the present. I essentially needed a fire to be lit from underneath me, and that’s exactly what this challenge accomplished. Now, I want to see how much further I can take this journey. Thank you Sesh, for the accountability I so desperately needed.
Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.
PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.
Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Working with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.
Lost 70lbs: From Binge Eating to Freedom- Lover of the Chiefs
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