Primer is a 28-day, no-equipment strength program for Level 2. It doesn't use circuits: you train the way strength athletes do - complete all sets of one exercise, rest 60 seconds, then move to the next. Rest is part of the workout here and it does half the work, so take every second of it. There's no jumping, no planks and no push-ups anywhere in the program, every workout is done either entirely standing or entirely on the floor, and no day has more than four exercises. If you've never done structured strength training before, this is where you learn how it works: sets, reps, rest, progression, patience.
Every week runs on the same rhythm and every day has a job: lower body and upper body days build the main movements, two floor days take care of glutes, core and back, the full body day is all movement, the tendon strength day is all holds, and two active rest days a week keep you loose while the work sinks in. Each week does something different: week 1 lays the foundation at 3 sets, week 2 adds a fourth set and an extra exercise to every day, week 3 slows everything down - the turtle marks exercises done at a 3-count pace, and slow is a lot heavier than it sounds - and week 4 peaks at 5 sets. If a day is too much, drop to 3 sets and finish it: a completed day at 3 sets beats an abandoned day at 5, every time.
Primer runs on a clean 4-week cycle, so when you finish you can start again the next morning - and you should. One cycle builds the habit and the base; two or three build real strength, and that's the honest timeline for anyone starting out. When repeating, add 2 reps to every exercise and 5 counts to every hold. Expect quiet training: you won't finish dripping in sweat, you'll finish feeling worked and steady, and progress will show up in your counts before you see it in the mirror. When the holds feel solid and the reps feel smooth, you're ready for whatever comes next.
