Sample day, Bloom
A real training day from Bloom
This is one session from Bloom, Day 1, Walk and Mobility, exactly as a member sees it. Inside the portal the sets, reps and equipment variations adjust to your intake, and every lift logs as you go.
Block 1, Build the Base
Whatever trimester you start in, we begin by owning breath and position. Full body strength, nothing on your back for long, nothing that makes you hold your breath.
How it progresses: Every rep exhales on the effort. Add load only when you can finish the last set with the same breathing rhythm as the first.
Day 1, Walk and Mobility
Blood flow, hips and sleep quality
- Front Squat anchors this day — every session is one major lift plus at least four accessories.
Warm-up
8 minLoosen the joints and wake up what you are about to train.
8 min · mobility + activation for today's lifts
- 3 min easy
- 10 slow
- 5 per side
- 10 per side
- 30s
- 10 per side
Strength
33 minThe main lifts. Log every set — next week is built from these numbers.
Barbell Front Squat
5 × 9 to 10 · RPE 8 · suggested 45 lb
2.5 min rest · Quads, Glutes
Elbows high, bar resting on the shelf of the shoulders. Stay tall out of the bottom, knees track over the toes.
Dumbbell Sumo Squat
3 × 11 to 12 · RPE 5 · suggested 20 lb
45s rest · Glutes, Adductors
Wide stance, toes out, knees track over the toes. Squeeze the inner thighs at the top.
Hip Airplane
2 × 9 to 10 · RPE 4
45s rest · Glutes, Balance
Hinge on one leg, rotate the pelvis open then closed. Slow, controlled, use a wall for balance.
Barbell Romanian Deadlift
3 × 9 to 12 · RPE 8 · suggested 45 lb
1.3 min rest · Hamstrings, Glutes
Soft knees, hips back, bar drags the thighs. Feel the hamstring stretch, then stand tall without leaning back.
Dumbbell Bulgarian Split Squat
3 × 9 to 12 · RPE 8 · suggested 10 lb
1.3 min rest · Glutes, Quads
Long stride, front shin close to vertical, torso leaning slightly forward for maximum glute tension.
Burnout
10 minShort and hard. Keep moving and breathe through the interval.
10 min · EMOM · one move at the top of each minute
- 15
- 10 per side
- 40s hard
- 30s
Abs
6 minBrace and breathe. Quality over speed, no straining the neck.
6 min · 2 rounds · anti-rotation, flexion, stability
- 10 per side
- 30s per side
- 20s per side
Stretch
6 minSlow breathing and long holds to bring the body back down.
6 min · static, muscles you trained today
- 45s per side
- 45s per side
- 45s per side
- 8 breaths
Eating on this day
The plates that go with it
Real meals from the guide with the full recipe. Inside the portal the portions scale to your macros and every plate can be swapped.
Morning
Three egg scramble with sourdough and avocado
10 min · 560 kcal · 28g protein
Midday
Lentil, sweet potato and feta bowl
25 min · 590 kcal · 28g protein
Snack
Yogurt with almonds
2 min · 260 kcal · 20g protein
Evening
Roast salmon with crushed potatoes and greens
28 min · 680 kcal · 44g protein
Every session in Bloom is built like this
12 weeks, tailored to your equipment, your training days and your safety screen, with the macro targets included.