The 30-Day BLACK DRIP Workout Plan

A morning coffee, a ritual so deeply woven into the fabric of daily life, sparked a revelation about fitness — it’s not about complexity or convoluted regimens. It’s about the power of consistency.

BLACK DRIP is more than a fitness program — it’s a philosophy that celebrates showing up, embracing the fundamental routines, and finding strength in the ‘boring basics’. It’s a testament to the fact that, like the perfect cup of coffee, the most effective fitness strategies are often the simplest. 

This program invites you to redefine your approach to fitness, stripping away the unnecessary and focusing on what truly matters — the commitment to show up for yourself, day in and day out, just as you would for your morning coffee.

BLACK DRIP was inspired by daily walks to Urbana Cafe & Gallery at 144 10th Ave in Chelsea, NY where a simple black drip & a splash of oat milk starts the day. 

To compliment our coffee walk inspired BLACK DRIP workout plan, try our Performance Pudding in either in-person or make it at home yourself.

How the BLACK DRIP Workout Plan Works

The BLACK DRIP workout plan blends the diverse elements of training to ensure a holistic approach.

• Monday: Start your week strong. Engage in strength training exercises that build muscle and fortify your core. This session sets a robust tone for the week, laying a solid foundation for growth and resilience.
• Tuesday: Balance is key. Active recovery on Tuesday allows your muscles to recuperate while still staying engaged. Gentle movements and light exercises help in reducing soreness, improving flexibility, and preparing you for the intensity ahead.
• Wednesday: Midweek calls for an adrenaline rush. HIIT sessions are designed to push your limits, boost your metabolism, and enhance cardiovascular health. These short bursts of intense activity followed by brief recovery periods keep the workout challenging yet invigorating.
• Thursday: Dedicate this day to stretching. It’s vital for keeping your muscles flexible, strong, and healthy. Stretching ensures that your muscles can perform their best during more intense workouts, reducing the risk of injuries and aiding in muscle recovery.
• Friday: Revisit strength training with a renewed focus and energy. This second round not only reinforces what you’ve built but also pushes your limits, ensuring continual growth and improvement.
• Saturday: Endurance training on Saturday challenges you to maintain a steady pace over a longer duration. This is crucial for building stamina, improving mental grit, and enhancing overall cardiovascular health.
• Sunday: Wind down the week with another active recovery day. This day is essential to heal, reflect on the week’s progress, and mentally prepare for the challenges ahead.

Related: The perfect day for brain & body performance

The Directions

Progression is key to unlocking your full potential. Each week presents an opportunity to elevate your performance and challenge your limits, ensuring continuous growth and improvement.

• Strength Days: Elevate your strength training by incrementally increasing the weights you use each week. This gradual enhancement will not only build muscle but also improve endurance and overall strength. As you progress, focus on maintaining proper form to maximize the effectiveness of each exercise.
• HIIT Days: On High-Intensity Interval Training days, aim to enhance your speed, efficiency, and movement quality. Challenge yourself to perform each interval with more intensity and precision, gradually reducing rest periods or increasing the number of repetitions. This will boost your cardiovascular health and overall fitness level.
• Endurance Days: Each Saturday, strive to push your boundaries a bit further or last a little longer in your endurance activities. Whether it’s running an extra mile, cycling a few more minutes, or sustaining a steady pace for a longer duration, these incremental improvements will significantly boost your stamina and mental toughness.

This structured approach to progression ensures that with each passing week, you’re not just repeating routines, you’re surpassing your previous benchmarks. By the end of the 4-week cycle, you’ll find yourself stronger, faster, and more resilient.

Seem a little intense for you? Check out our Very Beginner Workout plan instead.

The BLACK DRIP Workouts