How the week works
People who want a sustainable balance of strength, muscle, and recovery. This guide explains the structure and progression approach; exercise selection and loading should still be adjusted to the individual.
Monday
Upper A
Horizontal push/pull · shoulders · arms
Tuesday
Lower A
Squat · hinge · unilateral work · calves
Wednesday
Rest
Recovery
Thursday
Upper B
Vertical push/pull · chest/back · arms
Friday
Lower B
Hinge · squat variation · glutes · core
Weekend
Rest
Optional light activity
How to progress
Progress the first compound lift with small load increases; progress accessories by adding repetitions before weight.