Train With Jens Start training →
Jens with hands on hips in a bright studio

06 Week Program

Lift + Tone

Six weeks of strength and conditioning. Build muscle. Build your engine.

Start training → $59
4
Strength days
1
Cardio + core day
1
Zone 2 day
1
Recovery day
Jens performing a barbell back squat

Six weeks of progress

Every week builds on the last.

Lift + Tone is a 6-week program that combines progressive strength training, cardio + core, and low-intensity Zone 2 work into one simple weekly plan. You’ll repeat key strength movements throughout the six weeks so you can actually progress, while conditioning keeps you moving, challenged, and building your overall fitness.

  1. Week 1
    Build your foundation
  2. Weeks 2 to 5
    Add weight, decrease reps, and sharpen your form.
  3. Week 6
    Look back at week one and see what changed.
Start training → $59

Six days. One plan.

  • Jens in a dumbbell lunge
    MON
    Legs
  • Jens pressing dumbbells on a bench
    TUE
    Upper push
  • Jens holding a plank on the gym floor
    WED
    Cardio + core
  • Jens doing a single-arm dumbbell row
    THU
    Upper pull
  • Jens performing a barbell back squat
    FRI
    Full body
  • Jens running on a treadmill
    SAT
    Zone 2
  • Jens relaxed in a bright hallway, hand on hip
    SUN
    Recovery
Jens in a chocolate sports bra and shorts in the studio

06 Week Program

Lift + Tone

  • 4 progressive strength days a week
  • 1 cardio + core day, 1 Zone 2 day
  • Sets, reps, and progression for every session
  • Gym or home, in the Train With Jens app
Start training → $59

Questions

Do I need a gym?

The workouts are designed for gym and home. When a gym-specific movement isn't practical at home, you get a realistic alternative instead of needing a full commercial gym setup.

I'm newer to lifting. Is this too advanced?

You don't need to be an advanced lifter. Week one is about learning the movements and setting your baseline, and you progress from there at your own level.

How many days a week do I train?

Six. Four strength days, one cardio and core day, and one Zone 2 walk or run, with Sunday for rest and recovery.

How do I follow the program?

Everything lives in the Train With Jens app. Each day tells you the exercises, sets, reps, and progression, so you open the app and train.