June
MONTHLY PROGRAMMING FOCUS | JUNE 2025
NCFIT WORKOUT
JUNE | PHASE II – STEADY BURN
PREVIOUS MONTH’S HIGHLIGHTS
Finished Oly Strength Cycle
Higher Exposure Ring/ Bar Muscle-Ups in Workouts
Focus on Longer Bike Intervals
Extra Credit Focus on Ring Muscle-Ups
Hero Workout – Murph
THE MONTH AHEAD – JUNE 2025
June is going to be our “reset” month after everything we crammed into May. This month is going to be all about getting some heavy lifts in, working on some barbell complexes, and throwing down on some challenging workouts. We will not have any dedicated strength this month, but we will be focusing the strength lifts we do see towards lifting heavy in preparation for July’s strength lifts!
Specifically what you will see weekly is one heavy day revolving around the Back Squat, Deadlift, or Strict Press. This will be our Phase III strength movements so we want to get touches on them before that cycle begins. You will also see one barbell complex per week. This will compliment the Oly cycle we just came off and it will also get members excited to come in and lift on that day…who doesn’t love a good barbell complex. We will also see the Pistol Squat pop up fairly often to keep things fresh and ready to go for our retest of Nasty Girls at the end of July. Lastly, since we tackled Grace/Grace+ at the end of our Oly cycle last month we will make a quick pivot and get after Gwen for our Classic workout of the month! This will challenge athletes in a way they might not have been challenged before so it will be a great test! LEt’s get training and finish the last month of Phase II out strong!
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
(3x/ Week) Extra Credit – Hyrox/ Fitness Race Training
(1x/ Week) Barbell Complex
(1x/ Week) Pistol Squats
(1x/ Week) Optional Partner Workout
(1x/ Month) NCFIT Father’s Day Workout
(1x/ Month) Classic Workout: Gwen
(1x/ Month) Hero Workout – Morrison
COMPETE
JUNE | PHASE II – POWER OUTPUT
PREVIOUS MONTH’S HIGHLIGHTS
(1x/week) C2 Bike Engine Building
(1x/week) Bar Muscle Up Skill
(1x/week) Power Snatch Cycling
TEST: 1RM Split Jerk
Benchmark Workout: “Power Plus Amanda”
May marked the culmination of several key training focuses. We wrapped up a strong Olympic lifting cycle with dedicated work on the Split Jerk, testing our ability to throw heavy weight overhead. Alongside that, we sharpened our Power Snatch cycling and built confidence on the Bar Muscle-Up—skills that came together in a benchmark NCFIT Classic: “Power Plus Amanda”. Many of you likely walked away with new PRs and a solid sense of accomplishment! We also saw our C2 Bike engine building continued to roll through May and will carry into June, laying the groundwork for a big test ahead. Let’s take a look at what we have in store for us in June…
As we approach the end of the first half of the year, June is all about testing our engine. Earlier in the cycle, we tackled the 20min C2 Watt Test. Now it’s time to retest and see just how far we’ve come. We know this is going to be a grind, but it will also come down to mental fortitude. The grit we’ve developed over the past few weeks will carry us through. Beyond that, the rest of the month will serve as a transition into July’s focus. Take time to appreciate how much progress you’ve made, both mentally and physically. Celebrate the wins, big and small—because the second half of the year is coming, and we’ll be ready!
MONTHLY HIGHLIGHTS
(1x/week) Bike Engine Building
(1x/week) Power Snatch/Power Clean Strength
(3-4x/month) Front Squat Strength
(1x/week) Ring Muscle Up
RETEST: 20min C2 Bike Watt Test
FLEX
APR-MAY-JUN | PHASE 2 | Aesthetic Peak
This FLEX Aesthetic Peak Phase is built for muscle growth, strength, and body composition through a strategic blend of high-volume hypertrophy and progressive strength training.
This 12-week cycle is split into two 6-week micro-cycles, alternating between hypertrophy-focused volume training and strength-focused intensity work. The goal is simple: build muscle, increase strength, and develop a lean, defined physique with the least amount of wasted effort.
Phase Structure
Micro-Cycle 1: Hypertrophy & Volume (Weeks 1–6)
The first six weeks prioritize muscle growth through high-volume tri-sets. Each muscle group is hit from multiple angles in quick succession, maximizing time under tension and metabolic stress—two key drivers of hypertrophy.
Tri-Sets: Three exercises per muscle group, executed back-to-back for maximum stimulus
Focused Functional Strength: Prioritizing lower body, upper push, upper pull, shoulders, and hinge-based training
Bodybuilding Emphasis: A mix of pure hypertrophy work and light conditioning to complement strength days
Expect an adjustment period as this type of training creates significant muscular fatigue and soreness.
Micro-Cycle 2: Strength & Intensity (Weeks 7–12)
The second half of the phase shifts focus to progressive overload and absolute strength, driving heavier loading while maintaining hypertrophy gains.
Progressive Strength Work: 5x5, 6x4, and 8x3 rep progressions to systematically increase load
Key Lifts: Strength emphasis on the Front Squat, Bench Press, and Weighted Pull-Up
Metabolic Conditioning: Anaerobic intervals are integrated into bodybuilding sessions for a taste of conditioning to keep the engine fine-tuned.
This volume-to-intensity approach ensures you build both muscle and strength efficiently.
FLEX Weekly Training Breakdown
Micro-Cycle 1: Hypertrophy & Tri-Sets (Weeks 1-6)
Functional Strength:
Lower Body Tri-Set
Upper Body Push Tri-Set
Upper Body Pull Tri-Set
Shoulders & Arms
Hinge & Glutes
Bodybuilding Focus: Alternating Week A / Week B Structure
Week A: Pure bodybuilding bias
Week B: Conditioning bias
Training Split:
Day 1: Chest & Triceps
Day 2: Hinge & Glutes
Day 3: Back & Biceps
Day 4: Rest
Day 5: Shoulders & Arms
Day 6: Lower Body
Day 7: Rest
Micro-Cycle 2: Strength Progression (Weeks 7-12)
Functional Strength:
Bench Press Day
Weighted Pull-Up Day
Front Squat Day
Vertical Press Day
Hinge Pattern Day
Bodybuilding Focus:
Week A: Drop Set Bias
Week B: “10-25” Set Bias
Training Split:
Day 1: Chest & Triceps
Day 2: Hinge & Glutes
Day 3: Back & Biceps
Day 4: Rest
Day 5: Shoulders & Arms
Day 6: Lower Body
Day 7: Rest
Final Weeks: 3RM Testing & Strength Refinement
As the cycle peaks, intensity increases, leading to a final week of testing to lock in your Back Squat, Bench Press, and Weighted Pull-Up 3RMs.
Progression Breakdown (Final Three Weeks):
Two weeks of 8x3 to drive maximal strength
3RM testing in the final week
Deload volume to recover and transition into the next phase
Training Split (Alternating Week A/B Focus):
Week A: Drop Set Bias
Week B: “10-25” Set Bias
Training Split:
Day 1: Push/Pull
Day 2: Hinge & Glutes + Conditioning
Day 3: Shoulders & Arms
Day 4: Rest
Day 5: Push/Pull
Day 6: Lower Body + Conditioning
Day 7: Rest
What to Expect From This Phase
Aesthetic Growth – Develop muscle size and definition
Strength Progression – Build toward heavy 3RMs in key lifts
Metabolic Conditioning – Maintain leanness and athleticism while growing
Hybrid Strength & Aesthetic Approach – Optimize both performance and physique
