Bench Press day — 5/3/1 wave on the main lift, bilateral lower-body hypertrophy, anterior-core isolation.
5 minutes easy cardio — bike, row, or treadmill. Comfortable pace. Goal: elevate heart rate, break a light sweat.
- Bird Dog × 10 each side
- T-Spine Rotation × 10 each side
- Superman × 2×10
- Single-Leg Stand × 20 sec each side
- Lateral Band Walk × 10 each direction
- Unloaded Step-Over × 8 each side
Master Notes
KPI — Upper Body
Working Set Targets (TM = 160 lbs) — 5/3/1 Wave, final set AMRAP
Week 1Week 2Week 3
a.
5/3/1 wave
Week 1Week 2Week 3
b.
Rest 2–3 min
Accessory
a.
Sagittal Plane
Week 1Week 2Week 3
b.
Posterior Chain
Week 1Week 2Week 3
c.
Transverse Plane
Week 1Week 2Week 3
Isolation
Isolation option: Dead Bug — 3×10 each side, targeting anterior core per low plank (0:32), push-up (4) and sit-up (8) scores (Flag 7).
a.
b.
Back Squat day — 5/3/1 wave on the main lift, lat pulldown hypertrophy, aerobic conditioning.
5 minutes easy cardio — bike, row, or treadmill. Comfortable pace. Goal: elevate heart rate, break a light sweat.
- Bird Dog × 10 each side
- T-Spine Rotation × 10 each side
- Superman × 2×10
- Single-Leg Stand × 20 sec each side
- Lateral Band Walk × 10 each direction
- Unloaded Step-Over × 8 each side
Master Notes
KPI — Lower Body
Working Set Targets (TM = 265 lbs) — 5/3/1 Wave, final set AMRAP
Week 1Week 2Week 3
a.
5/3/1 wave
Week 1Week 2Week 3
b.
Rest 2–3 min
Accessory
a.
Sagittal Plane
Week 1Week 2Week 3
b.
Posterior Chain
Week 1Week 2Week 3
c.
Frontal Plane
Week 1Week 2Week 3
Conditioning
Primary — Aerobic capacity: Needs Work — Fan Bike steady state, 15–20 min at RPE 5–6. Target Zone 2: 100–117 bpm.
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Secondary today — maintain with 4 × 15 sec hard efforts after the steady state. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Secondary today — maintain with 4 × 15 sec hard efforts after the steady state. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
a.
b.
Trap Bar Deadlift day — 5/3/1 wave on the main lift, incline press, anaerobic intervals.
5 minutes easy cardio — bike, row, or treadmill. Comfortable pace. Goal: elevate heart rate, break a light sweat.
- Bird Dog × 10 each side
- T-Spine Rotation × 10 each side
- Superman × 2×10
- Single-Leg Stand × 20 sec each side
- Lateral Band Walk × 10 each direction
- Unloaded Step-Over × 8 each side
Master Notes
KPI — Total Body
Working Set Targets (TM = 265 lbs) — 5/3/1 Wave, final set AMRAP
Week 1Week 2Week 3
a.
5/3/1 wave
Week 1Week 2Week 3
b.
Rest 2–3 min
Accessory
a.
Sagittal Plane
Week 1Week 2Week 3
b.
Posterior Chain
Week 1Week 2Week 3
c.
Week 1Week 2Week 3
Conditioning / Isolation
Primary — Anaerobic power: Needs Work — Rower sprints, 8 × 15 sec max effort / 75 sec easy row (1:5). Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Secondary today — finish with 8–10 min easy Zone 2 cool-down. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Isolation option: Cable Crunch — 3×12, targeting anterior core per low plank (0:32), push-up (4) and sit-up (8) scores (Flag 7).
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Secondary today — finish with 8–10 min easy Zone 2 cool-down. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Isolation option: Cable Crunch — 3×12, targeting anterior core per low plank (0:32), push-up (4) and sit-up (8) scores (Flag 7).
a.
b.
Pause Bench day — submax strength on the main lift, goblet squat strength, anterior-core isolation.
5 minutes easy cardio — bike, row, or treadmill. Comfortable pace. Goal: elevate heart rate, break a light sweat.
- Bird Dog × 10 each side
- T-Spine Rotation × 10 each side
- Superman × 2×10
- Single-Leg Stand × 20 sec each side
- Lateral Band Walk × 10 each direction
- Unloaded Step-Over × 8 each side
Primer — 3-Min AMRAP
1.
2.
Master Notes
KPI — Upper Body
Working Set Targets (TM = 160 lbs) — Submaximal Strength
Week 1Week 2Week 3
a.
Week 1Week 2Week 3
b.
Rest 2–3 min
Accessory
a.
Sagittal Plane
Week 1Week 2Week 3
b.
Posterior Chain
Week 1Week 2Week 3
c.
Transverse Plane
Week 1Week 2Week 3
Isolation
Isolation option: Hanging Knee Raise — 3×10, targeting anterior core per low plank (0:32), push-up (4) and sit-up (8) scores (Flag 7).
a.
b.
Box Squat day — submax strength on the main lift, lat pulldown strength, anaerobic intervals.
5 minutes easy cardio — bike, row, or treadmill. Comfortable pace. Goal: elevate heart rate, break a light sweat.
- Bird Dog × 10 each side
- T-Spine Rotation × 10 each side
- Superman × 2×10
- Single-Leg Stand × 20 sec each side
- Lateral Band Walk × 10 each direction
- Unloaded Step-Over × 8 each side
Primer — 3-Min AMRAP
1.
2.
Master Notes
KPI — Lower Body
Working Set Targets (TM = 265 lbs) — Submaximal Strength
Week 1Week 2Week 3
a.
Week 1Week 2Week 3
b.
Rest 2–3 min
Accessory
a.
Sagittal Plane
Week 1Week 2Week 3
b.
Posterior Chain
Week 1Week 2Week 3
c.
Frontal Plane
Week 1Week 2Week 3
Conditioning
Primary — Anaerobic power: Needs Work — Fan Bike sprints, 10 × 12 sec max effort / 60 sec easy spin (1:5). Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Secondary today — finish with 8–10 min easy Zone 2 cool-down. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Secondary today — finish with 8–10 min easy Zone 2 cool-down. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
a.
b.
Rack Pull day — submax strength on the main lift, landmine press, aerobic base.
5 minutes easy cardio — bike, row, or treadmill. Comfortable pace. Goal: elevate heart rate, break a light sweat.
- Bird Dog × 10 each side
- T-Spine Rotation × 10 each side
- Superman × 2×10
- Single-Leg Stand × 20 sec each side
- Lateral Band Walk × 10 each direction
- Unloaded Step-Over × 8 each side
Primer — 3-Min AMRAP
1.
2.
Master Notes
KPI — Total Body
Working Set Targets (TM = 265 lbs) — Submaximal Strength
Week 1Week 2Week 3
a.
Week 1Week 2Week 3
b.
Rest 2–3 min
Accessory
a.
Sagittal Plane
Week 1Week 2Week 3
b.
Posterior Chain
Week 1Week 2Week 3
c.
Week 1Week 2Week 3
Conditioning / Isolation
Primary — Aerobic capacity: Needs Work — Rower steady state, 18 min at RPE 5–6. Target Zone 2: 100–117 bpm.
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Secondary today — maintain with 4 × 15 sec hard efforts after the steady state. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Isolation option: GHD Sit-Up (partial range) — 3×10, targeting anterior core per low plank (0:32), push-up (4) and sit-up (8) scores (Flag 7).
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Secondary today — maintain with 4 × 15 sec hard efforts after the steady state. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Isolation option: GHD Sit-Up (partial range) — 3×10, targeting anterior core per low plank (0:32), push-up (4) and sit-up (8) scores (Flag 7).
a.
b.
Bench Press day — 5×5 rep-max loading, goblet squat 5×5 (scaled below-chart), anterior-core isolation.
5 minutes easy cardio — bike, row, or treadmill. Comfortable pace. Goal: elevate heart rate, break a light sweat.
- Bird Dog × 10 each side
- T-Spine Rotation × 10 each side
- Superman × 2×10
- Single-Leg Stand × 20 sec each side
- Lateral Band Walk × 10 each direction
- Unloaded Step-Over × 8 each side
Primer — 3-Min AMRAP
1.
2.
Master Notes
KPI — Upper Body
Working Set Targets (Rep-max ref = 150 lbs, Nebraska row 5) — 5×5, set-by-set loads
Week 1Week 2Week 3
a.
Week 1Week 2Week 3
b.
Rest 2–3 min
Accessory
a.
Sagittal Plane — Wk1 55/60/65/70/70 · Wk2 65/70/75/80/80 · Wk3 75/80/85/90/90
Week 1Week 2Week 3
b.
Posterior Chain
Week 1Week 2Week 3
c.
Transverse Plane
Week 1Week 2Week 3
Isolation
Isolation option: Ab Wheel Rollout (from knees) — 3×8, targeting anterior core per low plank (0:32), push-up (4) and sit-up (8) scores (Flag 7).
a.
b.
Front Squat day — 5×5 rep-max loading, lat pulldown 5×5, aerobic base.
5 minutes easy cardio — bike, row, or treadmill. Comfortable pace. Goal: elevate heart rate, break a light sweat.
- Bird Dog × 10 each side
- T-Spine Rotation × 10 each side
- Superman × 2×10
- Single-Leg Stand × 20 sec each side
- Lateral Band Walk × 10 each direction
- Unloaded Step-Over × 8 each side
Primer — 3-Min AMRAP
1.
2.
Master Notes
KPI — Lower Body
Working Set Targets (Rep-max ref = 135 lbs, Nebraska row 5) — 5×5, set-by-set loads
Week 1Week 2Week 3
a.
Week 1Week 2Week 3
b.
Rest 2–3 min
Accessory
a.
Sagittal Plane — Wk1 105/115/120/130/135 · Wk2 110/120/125/135/140 · Wk3 115/125/130/140/145
Week 1Week 2Week 3
b.
Posterior Chain
Week 1Week 2Week 3
c.
Frontal Plane
Week 1Week 2Week 3
Conditioning
Primary — Aerobic capacity: Needs Work — Treadmill incline walk, 15–20 min at RPE 5–6. Target Zone 2: 100–117 bpm.
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Secondary today — maintain with 4 × 15 sec hard efforts after the steady state. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Secondary today — maintain with 4 × 15 sec hard efforts after the steady state. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
a.
b.
Barbell Deadlift day — 5×5 rep-max loading, chest-supported row, anaerobic sled work.
5 minutes easy cardio — bike, row, or treadmill. Comfortable pace. Goal: elevate heart rate, break a light sweat.
- Bird Dog × 10 each side
- T-Spine Rotation × 10 each side
- Superman × 2×10
- Single-Leg Stand × 20 sec each side
- Lateral Band Walk × 10 each direction
- Unloaded Step-Over × 8 each side
Primer — 3-Min AMRAP
1.
2.
Master Notes
KPI — Total Body
Working Set Targets (Rep-max ref = 210 lbs, Nebraska row 5) — 5×5, set-by-set loads
Week 1Week 2Week 3
a.
Week 1Week 2Week 3
b.
Rest 2–3 min
Accessory
a.
Sagittal Plane — RPE 7–8 (no rep max on file)
Week 1Week 2Week 3
b.
Posterior Chain
Week 1Week 2Week 3
c.
Week 1Week 2Week 3
Conditioning / Isolation
Primary — Anaerobic power: Needs Work — Push Sled, 8 × 15 sec hard push / 75 sec walk-back rest (1:5). Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Secondary today — finish with 8–10 min easy Zone 2 cool-down. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Isolation option: Plank — 3×40 sec, targeting anterior core per low plank (0:32), push-up (4) and sit-up (8) scores (Flag 7).
Aerobic capacity (Fan Bike, 35 cal): Needs Work — Aerobic capacity below threshold — prioritizing base before intensifying conditioning. Secondary today — finish with 8–10 min easy Zone 2 cool-down. Target Zone 2: 100–117 bpm.
Anaerobic power (500m Row, 2:22): Needs Work — Anaerobic power below threshold — prioritizing high-intensity intervals to develop this system. Target Zone 4–5: 134–167 bpm work / Zone 1–2: 84–117 bpm rest.
Isolation option: Plank — 3×40 sec, targeting anterior core per low plank (0:32), push-up (4) and sit-up (8) scores (Flag 7).
a.
b.
