Sweat Β· Chisel Β· Lift Β· Push Β· Transform
MON Β· push + quads Β· 6 lifts
WED Β· back + hinge Β· 6 lifts
FRI Β· shoulders + carries Β· 7 lifts
TUE & SAT Β· zone-2 rower / treadmill / bag
Weight + waist Β· weekly check
Easy pace β this is the work your labs care about.
Keep bag rounds moderate. Hard sprint intervals: clear with your doctor first.
Weekly check β 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 β you're in straight away.