Week 1
View week- Mon · Legs · Reconnection
- Tue · Conditioning · Reconnection — 2000m Row Baseline
- Wed · Chest · Reconnection
- Thu · Back · Reconnection
- Fri · Shoulders · Reconnection
- Sat · Arms · Reconnection
Week 1: Only 3 days this week?
The 3-day week — do it instead of the full week above, never in addition.
Week 2
View week- Mon · Legs · Groove
- Tue · Conditioning · Groove
- Wed · Chest · Groove
- Thu · Back · Groove
- Fri · Shoulders · Groove
- Sat · Arms · Groove
Week 2: Only 3 days this week?
The 3-day week — do it instead of the full week above, never in addition.
Week 3
View week- Mon · Legs · Load
- Tue · Conditioning · Load
- Wed · Chest · Load
- Thu · Back · Load
- Fri · Shoulders · Load
- Sat · Arms · Load
Week 3: Only 3 days this week?
The 3-day week — do it instead of the full week above, never in addition.
Week 4
View week- Mon · Legs · Deload
- Tue · Conditioning · Deload — 2000m Row Retest
- Wed · Chest · Deload
- Thu · Back · Deload
- Fri · Shoulders · Deload
- Sat · Arms · Deload
Week 4: Only 3 days this week?
The 3-day week — do it instead of the full week above, never in addition.
Week 5
View week- Mon · Legs · Rebuild+
- Tue · Conditioning · Rebuild+
- Wed · Chest · Rebuild+
- Thu · Back · Rebuild+
- Fri · Shoulders · Rebuild+
- Sat · Arms · Rebuild+
Week 5: Only 3 days this week?
The 3-day week — do it instead of the full week above, never in addition.
Week 6
View week- Mon · Legs · Push
- Tue · Chest · Push
- Wed · Planned Rest — Wednesday Buffer
- Thu · Back · Push
- Fri · Shoulders · Push
- Sat · Arms · Push
Week 6: Only 3 days this week?
The 3-day week — do it instead of the full week above, never in addition.
Week 7
View week- Mon · Legs · Peak
- Tue · Chest · Peak
- Wed · Planned Rest — Wednesday Buffer
- Thu · Back · Peak
- Fri · Shoulders · Peak
- Sat · Arms · Peak
Week 7: Only 3 days this week?
The 3-day week — do it instead of the full week above, never in addition.
Week 8
View week- Mon · Legs · Deload / Test
- Tue · Conditioning · Deload / Test — 2000m Row Retest
- Wed · Chest · Deload / Test
- Thu · Back · Deload / Test
- Fri · Shoulders · Deload / Test
- Sat · Arms · Deload / Test
Week 8: Only 3 days this week?
The 3-day week — do it instead of the full week above, never in addition.