Sleeve Season: 4-Week Arms and Back Program

Arms out, back strong, sleeves optional. Small upgrades each week add up fast.

Sleeve Season is a 4-week program for strong arms, a powerful back and solid lower-body fundamentals. You train two days, rest one, and repeat. Four named workouts rotate through the month: Spread Your Wings, Legs for Days, Sleeves Up and Hinge and Shine.

Who this is for:

You want to build a strong upper body and better posture, and you want your legs to keep up. Choose beginner or intermediate for each exercise and swap in home versions whenever you need to.

No gym required. Every exercise has a beginner option and a home swap, so this works in a living room just as well as a full gym.

Everything included:

• 19 workouts over 4 weeks (about 45 to 60 minutes each), with a 2-days-on, 1-day-off rhythm
• Four named workouts: back and biceps, lower body, arms and shoulders, and back detail with a lower-body hinge
• A "How and why" guide for every exercise: why it matters, how to do it, what you should feel, and what to avoid
• A 12-minute lower-body warm-up for your lower-body day, plus an 8-minute general warm-up for the other days
• Home swaps for every exercise, plus a home vs gym cheat sheet
• A calendar with progress tracking that saves to your account
• A free nutrition guide to go with it: eating enough, protein, hydration, meal ideas and a grocery list

How you get it:

1. Check out. Your access is set up automatically.
2. You get an email from us with a link to sign in. (You sign in with your email, no password to remember.)
3. Open My Programs. Your calendar, workouts and progress are all there, on your phone, tablet or computer.

Your check-offs save to your account, so you can start a workout on your phone and see it on your laptop later.

Good to know: This is general fitness and nutrition information, not medical advice. If you are pregnant, postpartum, injured, managing a health condition, or have been inactive for a long time, check with your doctor or a qualified professional first. Sharp pain is a stop sign. Muscle tiredness is normal.

$49, one time. Instant access after checkout. Includes 50% off your first month of Levity Membership ($10) when membership opens.