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Welcome to day one of your transformation. Trisets and targeted EMOM (every minute on the minute) training will make sure you feel the burn from head to toe—especially in your legs.

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Calm your mind , increase joint stability, and enhance your recovery with breathing, stretching, and mobility drills.

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In this comprehensive workout, you'll focus on the eccentric (lowering) phase of most exercises to enhance a key muscle growth stimulus: time under tension.

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Rejuvenate tired muscles and ease tension especially for your hips and hamstrings with stretching and restorative breathwork.

Full-body weightlifting and back- and arms-focused EMOM training will help you sculpt upper-body muscle while building strength all over.

Focusing on the negative (i.e., the lowering phase of each rep) can amplify your gains. So can holding still. Follow Amoila's lead to optimize your results with both eccentric and isometric training focusing on your shoulders.

This cardio-focused sweat session will have your heart pounding and legs quaking. Commit to the intensity to make every rep count.

The exercises are similar to those in week one, but you'll be doing fewer reps per set. Lift heavier and give Amoila everything you've got.

Form is everything—especially when you're doing explosive moves like the ones in this workout. Maintain your focus to maximize your gains.

To keep training at your peak, you need to prioritize your recovery and mobility. This stretching session will help you do both.

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Shifting your focus from the concentric (lifting) to the eccentric (lowering) phase of each rep provides a fresh challenge—and a powerful stimulus for growth.

Today's workout will leave you sweaty, breathless, and feeling energized, which is the true test of an effective training session.

It's the final week of stage one, and you'll be doing two sets per exercise instead of three. The goal: to maintain your gains while enhancing your recovery so you can crush stage two.

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You can't optimize your training without prioritizing your recovery. Follow Amoila's lead to ease muscle tension with hip focus and enhance your mobility so you can keep performing at your peak.

Shift your focus to your upper half to build balanced strength and a leaner, more defined body overall.

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Close out stage one with a total-body sweat storm that will leave you pumped and prepared for stage two.