Program index
This page provides a complete index of the Consistent 15: Strength program.
The program is organized sequentially.
Sessions are completed in the listed order.
No selection or adjustment is required.
Program duration
The program runs for 15 weeks.
Training is scheduled five days per week.
Each week consists of one session per day, from Monday to Friday.
Weekends are rest days with no prescribed sessions.
Block-based structure
The program is divided into three consecutive blocks.
Each block lasts five weeks.
Within each block, sessions repeat according to a fixed weekly pattern.
Exercise selection changes between blocks.
The daily session structure remains consistent throughout the program.
Block 1 — Weeks 1–5
Focus
Establishing movement patterns.
Learning tempo control.
Adapting to daily execution.
Weekly session pattern
Monday: Session 1
Tuesday: Session 2
Wednesday: Session 3
Thursday: Session 1 (repeat)
Friday: Session 2 (repeat)
This weekly pattern is repeated for all five weeks of the block.
Sessions
Session 1
Session 2
Session 3
Session 4
Session 5
Session 6
Session 7
Session 8
Session 9
Session 10
Session 11
Session 12
Session 13
Session 14
Session 15
Session 16
Session 17
Session 18
Session 19
Session 20
Session 21
Session 22
Session 23
Session 24
Session 25
Block 2 — Weeks 6–10
Focus
Increased external loading.
Expanded exercise combinations.
Accumulation of work within a fixed structure.
Weekly session pattern
Monday: Session 26
Tuesday: Session 27
Wednesday: Session 28
Thursday: Session 26 (repeat)
Friday: Session 27 (repeat)
This weekly pattern is repeated for all five weeks of the block.
Sessions
Session 26
Session 27
Session 28
Session 29
Session 30
Session 31
Session 32
Session 33
Session 34
Session 35
Session 36
Session 37
Session 38
Session 39
Session 40
Session 41
Session 42
Session 43
Session 44
Session 45
Session 46
Session 47
Session 48
Session 49
Session 50
Block 3 — Weeks 11–15
Focus
Consolidation of adaptations.
Maintaining execution quality.
Sustaining daily training habits.
Weekly session pattern
Monday: Session 51
Tuesday: Session 52
Wednesday: Session 53
Thursday: Session 51 (repeat)
Friday: Session 52 (repeat)
This weekly pattern is repeated for all five weeks of the block.
Sessions
Session 51
Session 52
Session 53
Session 54
Session 55
Session 56
Session 57
Session 58
Session 59
Session 60
Session 61
Session 62
Session 63
Session 64
Session 65
Session 66
Session 67
Session 68
Session 69
Session 70
Session 71
Session 72
Session 73
Session 74
Session 75
How to use this index
Start with Block 1.
Complete sessions in the listed order.
Do not skip ahead.
Do not repeat sessions outside the prescribed structure.
Proceed to the next block only after completing all sessions in the current block.
This index functions as a table of contents.
No additional navigation is required.