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Fitness Beginner No heavy equipment

Steel Legs in 4 weeks

3 dynamic lower-body strength and hypertrophy routines, with automatic load progression and execution guided in real time by your Digital Twin.

RL
Coach Rafael Lima
Oficial Coaching · CREF certified
★★★★★4,9· 128 reviews
R$ 89one-time payment
or R$ 29/mo included in the Oficial Pass Plan
Get coaching
  • ✓ Syncs with Apple Watch, Garmin and Strava
  • ✓ Execution video for every exercise
  • ✓ Automatic load adjustment by AI
  • ✓ Coach support via chat
Duration
4 weeks
Frequency
3× / week
Level
Beginner
Equipment
Dumbbells + barbell
Focus
Legs & glutes
Platform
App + watch

About the plan

Four weeks focused on building lower-body strength and volume with just three weekly sessions. Each workout pairs a main compound movement (squat, Romanian deadlift or lunge) with dynamic accessory routines that keep the stimulus high without needing a full gym.

Load and reps rise automatically as you log your sets, the Digital Twin reads your execution, perceived effort and recovery to decide when to progress and when to hold back. Ideal for anyone returning to training or wanting a solid base before advanced plans.

+18%
estimated lower-body strength
12
structured sessions in 4 weeks
45–55
minutes per workout, on average

What’s included

Structured workouts
Every session syncs with the app and watch, with sets, loads and rest ready to go.
Execution videos
A video demo of every exercise, with posture and breathing cues.
AI progression
Load and reps adjusted automatically based on your performance and recovery.
Coach support
Ask Coach Rafael questions via chat throughout the plan.
Wearable integration
Apple Watch, Garmin, Polar and Strava talking to your Digital Twin.
Metric tracking
Volume, tonnage and load progression logged week by week.
Your coach

Who will guide you

Coach Rafael Lima
RL Rafael Lima
Oficial Coaching CREF certified

Coach Rafael Lima

A strength coach for 12 years, specialized in hypertrophy and lower-body rehabilitation. He has guided over 2,000 clients and designs plans that blend training science with Digital Twin data.

12+
years of experience
2,000+
clients coached
4.9★
average rating
Structure

Week by week

WEEK 1Adaptation
Movement patterns
Technical tuning and moderate loads to rebuild the base and protect the joints.
WEEK 2Accumulation
Progressive volume
More sets and reps; the Digital Twin raises the load as your execution improves.
WEEK 3Intensification
Peak load
Approaching the block’s heaviest loads, focusing on strength and muscle recruitment.
WEEK 4Peak & deload
Consolidation
A controlled peak followed by a deload to absorb the gains and test your new strength.
Typical week · 3 dynamic routines
alternated with 1 active recovery day
A
Routine A · Quads
Squat, leg press and lunges
5 exercises
~50 min
B
Routine B · Posterior & glutes
Romanian deadlift, hip thrust and stiff
5 exercises
~50 min
C
Routine C · Power & core
Jumps, calves and dynamic plank
6 exercises
~45 min

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Frequently asked questions

What people ask most about Steel Legs