Day 1
Push — volume
Full push-ups at controlled tempo
- Standard push-up
Cue: 3 seconds down, 1 up — every rep
4 × 8
2 × 6
3 × 8
2 × 6
2 × 30 sec
Gym floor · Weeks 4–6 · Phase 2 — Volume
Week 5
Accumulate quality reps. Sets get longer, rest gets shorter, form stays identical to Phase 1.
0 of 4 sessions done this week — Add a set or a rep each week and cut rest by 15 seconds. Stop any set the moment tempo breaks.
This is the same program for everyone training in a gym. Membership rebuilds these twelve weeks around your own profile.
40 min
Day 2
Pull — volume
Row volume and first pull-up work
4 × 12
- Chin-up (assisted if needed)
Cue: Assist with your feet rather than kipping
3 × 3–5
2 × 10 / side
2 × 15
2 × 40 sec
Day 3
Legs — volume
Unilateral strength and posterior chain
3 × 12
2 × 8 / leg
- Single-leg RDL
Cue: Hinge from the hip, spine long
2 × 10 / leg
2 × 15
3 × 18
Day 4
Recover — walk, breathe, stretch
Aerobic base and tissue quality
28 min
Guided breathwork
10 min
Static stretching (post-training holds)
Cue: 30–45 second holds, easy tension only
6 min
Train with controlled form and resistance you can handle. Stop if you feel sharp pain, dizziness or anything unusual, modify anything that doesn't suit your health, ability or experience, and check with a qualified healthcare professional when you need to.