01
The program
The hardest part of training is the doorway. The On-Ramp is the six weeks before it: bodyweight only, three short sessions a week, building the one thing every program needs first — the habit of showing up.
For the total beginner who wants to walk into the gym already moving well.
02
Look inside
VYSN
Program No. 06
The On-Ramp
13 pages · printable trackers · made to keep
The arc
01–02GrooveLearn the six patterns; build the habit.
03–04BuildAdd reps, range and tempo each week.
05–06BridgeHarder variations — walk in ready.
03
What's inside
01Six patternsEach with an easier and a harder version.
02Three short sessions20–30 minutes, full-body, three times a week.
03The progression ladderReps, tempo, range, then a harder variation.
04The beginner plateAnchored to protein, built for any goal.
05Printable trackersA week log and a movement log.
04
The science
The On-Ramp is built on what we publish in Studies. Read the evidence behind the method, then come back and put it to work.
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Make it a system
The Beginner step of the Build an Engine path. See the path →