Rapid Fire
8 week program
This program will have you putting in the work. If you want to build lean muscle and see amazing results in 8 weeks, this program is bringing the heat. Plus, with complete programs for both home and gym, you’ll never have to miss a sesh.
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8 Weeks
Duration
Hypertrophy
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
Short rest periods = dripping sweat in half the time + seeing big results.
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What's included:
The Programming
In Rapid Fire, we combine hypertrophy training and IRM (Incomplete Rest Method) to help you build lean muscle, burn fat, and boost endurance—all in just 8 focused weeks. With progressive phases that challenge your body in new ways, this program is designed to keep you consistent, motivated, and seeing results.
Hypertrophy training is the foundation of this program. By using moderate weights, higher reps, and shorter rest periods, you’ll create the metabolic stress necessary to stimulate muscle growth, improve definition, and reshape your physique. This approach gradually increases in intensity to push past plateaus and keep you progressing.
IRM training then adds another layer of challenge. With shorter rest periods between sets, your muscles stay under greater fatigue, making each set more demanding. This method improves muscular endurance, increases workout intensity, and stimulates growth—all without extending your training time.
With complete programming for both home and gym, you’ll have the tools to track your growth, build muscle, and feel stronger and more confident.
Week 1-3:
This program starts strong with three full body, one lower body + core, and one upper body days. Then starting in Week 4, it's all full body days! We'll round it out with two weeks of two upper body, two lower body + core, and one full body days.
Day 1: Lower Body + Core
Focus: Hamstrings / Glutes / Delts / Core
Day 2: Full Body
Focus: Chest / Back / Quads / Biceps / Triceps
Day 3: Full Body
Focus: Hamstrings / Glutes / Delts / Core
Day 4: Upper Body
Focus: Chest / Back / Quads / Biceps / Triceps
Day 5: Full Body
Focus: Glutes / Delts / Core
week 4-6:
This program starts strong with three full body, one lower body + core, and one upper body days. Then starting in Week 4, it's all full body days! We'll round it out with two weeks of two upper body, two lower body + core, and one full body days.
Day 1: Full Body
Focus: Hamstrings / Glutes / Delts / Core
Day 2: Full Body
Focus: Chest / Back / Quads / Biceps / Triceps / Core
Day 3: Full Body
Focus: Hamstrings / Glutes / Delts / Core
Day 4: Full Body
Focus: Chest / Back / Quads / Biceps / Triceps
Day 5: Full Body
Focus: Glutes / Delts / Core
week 7-8:
This program starts strong with three full body, one lower body + core, and one upper body days. Then starting in Week 4, it's all full body days! We'll round it out with two weeks of two upper body, two lower body + core, and one full body days.
Day 1: Lower Body + Core
Focus: Quads / Glutes / Calves / Core
Day 2: Upper Body
Focus: Chest / Delts / Triceps
Day 3: Lower Body + Core
Focus: Hamstrings / Glutes / Core
Day 4: Upper Body
Focus: Back / Delts / Biceps
Day 5: Full Body
Focus: Quads / Glutes / Lats /Chest / Delts
we’ll overcome it.
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Real Results
Real Results
Brooke L.
Going into the Rapid Fire challenge, I was in such a funk” Living with Multiple Sclerosis and dealing with recent weight gain from a reaction to my last treatment had me feeling defeated, discouraged, and unsure how to get back to me. The timing of this challenge couldn’t have been better. I finally told myself: just do it.
I gave this challenge 100%—and it gave me my life back. The results went far beyond the physical. I not only saw my body change, but I felt stronger, more confident, and more in control of my journey. For the first time in a long time, I felt like me again.
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
- Caffeinated Boy Mom, Fueled by Iced Coffee
- Founder of Sesh Running Club
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