Day 1 – Upper Strength (Control First)

Intent: Reintroduce volume without frying CNS.

Warm Up (8–10 minutes)

• 5 min incline treadmill walk
• Band pull-aparts – 2x15
• Scapular push-ups – 2x10
• Light DB bench – 1–2 ramp sets

A1. DB Bench Press

3x8
Tempo: 3 sec down / 1 sec up
Rest: 90 sec

Pick a weight you could do for 10 reps.
Leave 2 reps in reserve.

Focus:
• Full stretch
• Controlled eccentric
• No bouncing

A2. Chest Supported Row

3x10
2 sec squeeze at top

Focus:
• Pull elbows toward hips
• Pause and control

B1. Seated DB Shoulder Press

3x8
Controlled, no arching

B2. Neutral Grip Lat Pulldown

3x10
Pause at chest

Rest 60–90 sec between pairings.

C. Arm Superset

DB Curl – 2x12
Rope Pushdown – 2x12

Slow. Controlled. No ego.

Day 2 – Zone 2 (Engine Day)

30–40 minutes.

Incline treadmill suggestion:
• 3.0–3.5 mph
• 5–8% incline

You should be able to speak in short sentences.

If heart rate monitor available:
Stay roughly 130–145 bpm.

This builds:
• Stroke volume
• Oxygen delivery
• Recovery capacity

Do not turn this into HIIT.

Day 3 – Lower Strength (Tissue & Stability)

Warm Up

• 5 min bike
• Bodyweight squats – 2x10
• Glute bridges – 2x12
• Hip flexor stretch 30 sec each side

A1. Goblet Squat

3x8
3 sec down
Full depth you can control

A2. Romanian Deadlift

3x8
2 sec stretch at bottom

Rest 90 sec.

B. Reverse Lunges

3x8 each leg
Step back, stay upright

C. Lying or Seated Hamstring Curl

3x12

D. Standing Calf Raise

3x15

Finish:
8–10 min incline walk.

Not to suffer.
To condition.

Day 4 – Off / Steps

8–10k steps.

Light mobility if tight:
• 90/90 hips
• Thoracic rotations
• Hamstring stretch

Nothing intense.

Day 5 – Full Body Light + Conditioning

Intent: Move blood. Raise work capacity.

Circuit (3 Rounds)

DB Incline Press – 10 reps
Cable Row – 12 reps
Leg Press – 12 reps
Plank – 30 sec

Rest 60 sec between rounds.

Moderate weight.
Smooth reps.

Conditioning Finisher (8 Minutes)

EMOM 8:

Minute 1 – 8 Push-ups
Minute 2 – 10 Air Squats

Alternate for 8 total minutes.

If gassed:
Reduce reps.
Do not quit.

Weekend

One 30–40 min Zone 2 session.

One full rest day.

What This Week Should Feel Like

You finish sessions thinking:

“I could do more.”

Good.

That means we’re rebuilding intelligently.

Non-Negotiables

• Protein ~0.8–1g per lb bodyweight
• 8k–10k steps daily
• Hydrate
• Sleep at least 7 hours