Day 1 – Upper Strength (Controlled Progression)

Intent: Add tension without losing control.

Warm Up (Same Structure)

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

A1. DB Bench Press

4x8 (↑ from 3 sets)
Tempo: 3 sec down / controlled up
Rest: 90 sec

Increase weight 5–10 lbs total if possible.
Still leave 1–2 reps in reserve.

A2. Chest Supported Row

4x10
2 sec squeeze

B1. Seated DB Shoulder Press

3x8 (same sets, slightly heavier)

B2. Neutral Grip Lat Pulldown

3x10 (slightly heavier)

Rest 60–90 sec.

C. Arm Superset

DB Curl – 3x12 (↑ one set)
Rope Pushdown – 3x12

Slow. Pump. Control.

Day 2 – Zone 2 (Engine Upgrade)

35–45 minutes.

Option 1:
Keep incline, increase to 6–10%.

Option 2:
Bike steady 135–145 bpm.

Goal:
Same conversational effort, slightly longer duration.

You should finish sweating but not wrecked.

Day 3 – Lower Strength (Stability + Load)

Intent: Increase structural tolerance.

Warm up identical.

A1. Goblet Squat

4x8 (↑ volume)
Same 3 sec eccentric
Slightly heavier if form stays clean

A2. Romanian Deadlift

4x8
Add 5–15 lbs from Week 1

Rest 90 sec.

B. Reverse Lunges

3x10 each leg (↑ reps)

C. Hamstring Curl

3x12–15

D. Standing Calf Raise

4x15 (↑ one set)

Finish:
10–12 min incline walk.

Breathing steady.

Day 4 – Off / Steps

8–12k steps.

Add 5–10 minutes mobility if hips tight.

Day 5 – Full Body + Conditioning (Slight Push)

Intent: Raise work capacity.

Circuit (4 Rounds instead of 3)

DB Incline Press – 10
Cable Row – 12
Leg Press – 12
Plank – 40 sec (↑ time)

Rest 60 sec.

Conditioning Finisher (10 Minutes)

EMOM 10:

Minute 1 – 10 Push-ups
Minute 2 – 12 Air Squats

If needed:
Scale reps slightly, but finish all 10 minutes.

This is the first week it feels real.

Weekend

One 40 min Zone 2 session.

Optional:
Light outdoor walk Sunday instead of gym cardio.

What Week 2 Should Feel Like

• Stairs noticeably easier
• Muscles fuller
• Slight soreness but recovering within 48 hrs
• Conditioning improving

If you feel wrecked → we adjust.
If you feel stronger → we continue.

Non-Negotiables (Same)

• Protein 0.8–1g/lb
• 8k–12k steps
• Hydration
• 7+ hours sleep