Sweat · Chisel · Lift · Push · Transform
MON · push + quads · 6 lifts
WED · back + hinge · 6 lifts
FRI · shoulders + carries · 7 lifts
TUE & SAT · zone-2 rower / treadmill / bag
Weight + waist · weekly check
Easy pace — this is the work your labs care about.
Keep bag rounds moderate. Hard sprint intervals: clear with your doctor first.
Weekly check — the tape tells the truth the scale hides.
Back up your training and let your coach see your progress.
Use any email and a password you choose. No confirmation email — you're in straight away.