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His Titan Ascension
17-Week Five-Day Greek God Challenge
Build a muscular, athletic physique with broad shoulders, a wider back, a strong chest, powerful legs, and defined abs and obliques. Five time-efficient weekly sessions combine heavy opening lifts, compatible supersets, short conditioning resets, demanding core circuits, optional detail work, and planned recovery weeks. Consistent training can increase strength, muscle, and work capacity while developing a balanced V-taper without relying on marathon gym sessions.
Schedule5 days/week · 17 weeksSession70 minAccessOpen to everyone
Front · Side · Back14-week progression
Week 1 of 17
Foundation I · establish repeatable loads
Monday — Chest + Triceps Heavy + Strong Abs
Week 1 · Foundation I · establish repeatable loads. Heavy chest work leads into triceps pairings, active conditioning resets, and a four-movement strong-abs circuit. Work at about 3 reps in reserve and move through compatible supersets without rushing setup or technique. Designed for about 60–70 minutes before optional work; skip optional blocks when the clock reaches 70 minutes.
Heavy incline press
straight · 1 round- Incline Barbell Bench PressAdd load only after every set reaches the top of the prescribed range twice with clean technique. Use the lower end of the range for heavier clean sets and the upper end before adding load.4 sets · 6–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Dumbbell chest strength
straight · 1 round- Dumbbell Bench PressAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Three-minute running reset
conditioning · 1 round- Easy RunningUse a relaxed treadmill run or brisk incline walk. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 180–180 sec
Chest press + overhead triceps superset
superset · 3 rounds- Cable Chest PressAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Overhead Triceps ExtensionAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Chest fly + dumbbell skull crusher superset
superset · 3 rounds- Cable FlyAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Skull CrusherAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Hundred-rep conditioning reset
circuit · 2 rounds- Jumping JackLand quietly with relaxed shoulders. Break the target into short clusters when needed while keeping the reset brisk and controlled.2 sets · 100 reps · 2 RIR
- Mountain ClimberCount each knee drive and keep the hips controlled. Break the target into short clusters when needed while keeping the reset brisk and controlled.2 sets · 100 reps · 2 RIR
Cable triceps kickback + push-up superset
superset · 3 rounds- Triceps Cable Kickback · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Push-UpAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 20–30 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Strong abs giant set
circuit · 3 rounds- Kneeling Cable CrunchAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 15–20 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Heel Tap · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 15–20 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Hanging Leg RaiseAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 15–20 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Bicycle Crunch · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 15–20 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
One-minute plank
core · 1 round- PlankKeep the ribs stacked over the pelvis. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 60–60 sec
Three-minute running finish
conditioning · 1 round- Easy RunningFinish at a sustainable, smooth pace. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 180–180 sec
Optional lat + trap detail
superset · 2 rounds- Straight-Arm Pulldown · optionalAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 12–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Shrug · optionalAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 12–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Tuesday — Back + Biceps Heavy
Week 1 · Foundation I · establish repeatable loads. Heavy back anchors are followed by biceps supersets, boxing and bodyweight resets, forearm work, and side-plank stability. Work at about 3 reps in reserve and move through compatible supersets without rushing setup or technique. Designed for about 60–70 minutes before optional work; skip optional blocks when the clock reaches 70 minutes.
Heavy vertical pull
straight · 1 round- Wide-Grip Lat PulldownAdd load only after every set reaches the top of the prescribed range twice with clean technique.4 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Back-supported heavy row
straight · 1 round- Seated Cable RowAdd load only after every set reaches the top of the prescribed range twice with clean technique. Keep the torso upright and avoid leaning backward to finish a repetition.4 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Three-minute boxing reset
conditioning · 1 round- Heavy Bag Boxing IntervalsUse crisp light-to-moderate combinations and active footwork. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 180–180 sec
Chin-up + dumbbell curl superset
superset · 3 rounds- Chin-UpAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 8–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Biceps CurlAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 8–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Supported dumbbell row + hammer curl superset
superset · 3 rounds- Chest-Supported Dumbbell RowAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 8–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Hammer CurlAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 8–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Burpee + high-knee reset
circuit · 1 round- BurpeeStep back instead of jumping if impact affects control. Break the target into short clusters when needed while keeping the reset brisk and controlled.1 sets · 12 reps · 2 RIR
- High KneesCount each knee drive and stay tall. Break the target into short clusters when needed while keeping the reset brisk and controlled.1 sets · 100 reps · 2 RIR
Single-arm lat + preacher curl superset
superset · 3 rounds- Single-Arm Lat Pulldown · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Preacher CurlAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Forearms + side-plank detail circuit
circuit · 3 rounds- Reverse CurlAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Wrist CurlAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Weighted Side PlankComplete 30 seconds per side. Treat this as an active reset: finish energized enough to attack the next strength block.3 sets · 30–30 sec
Five-minute aerobic finish
conditioning · 1 round- Easy RunningUse a conversational run or incline walk. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 300–300 sec
Optional posture + grip + obliques circuit
circuit · 2 rounds- Face Pull · optionalAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 12–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Dead Hang · optionalAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 20–40 sec · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Russian Twist · optional · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 15–20 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Wednesday — Legs + Shoulders Strength + Abs
Week 1 · Foundation I · establish repeatable loads. Leg strength alternates with compatible shoulder work, brief cycling and bodyweight resets, then focused abs and a fast lower-body circuit. Work at about 3 reps in reserve and move through compatible supersets without rushing setup or technique. Designed for about 60–70 minutes before optional work; skip optional blocks when the clock reaches 70 minutes.
Squat strength
straight · 1 round- Back SquatAdd load only after every set reaches the top of the prescribed range twice with clean technique. Use only a pain-free range with a neutral, braced trunk. Stop for sharp, radiating, or increasing back symptoms and use the listed swap instead of forcing the set. Suggested swap: Cable Front Squat or Bodyweight Squat.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Split squat + dumbbell lateral raise superset
superset · 3 rounds- Bulgarian Split Squat · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Lateral Raise · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Hip hinge + behind-back lateral raise superset
superset · 3 rounds- Romanian DeadliftAdd load only after every set reaches the top of the prescribed range twice with clean technique. Use only a pain-free range with a neutral, braced trunk. Stop for sharp, radiating, or increasing back symptoms and use the listed swap instead of forcing the set. Suggested swap: Lying Leg Curl or Cable Pull-Through.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Behind-the-Back Cable Lateral Raise · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Three-minute cycling reset
conditioning · 1 round- Assault Bike IntervalsPedal smoothly at moderate effort. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 180–180 sec
Leg extension + shoulder press superset
superset · 3 rounds- Leg ExtensionAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Barbell Overhead PressAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Leg curl + rear-delt cable fly superset
superset · 3 rounds- Lying Leg CurlAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Rear-Delt Cable FlyAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Wall-sit + mountain-climber reset
circuit · 1 round- Wall SitKeep even foot pressure and a supported trunk. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 30–30 sec
- Mountain ClimberCount each knee drive. Break the target into short clusters when needed while keeping the reset brisk and controlled.1 sets · 100 reps · 2 RIR
Back-aware abs giant set
circuit · 3 rounds- Standing Cable Crunch (Back to Stack)Add load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 15–20 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Decline Sit-UpAdd load only after every set reaches the top of the prescribed range twice with clean technique. Use only a pain-free range with a neutral, braced trunk. Stop for sharp, radiating, or increasing back symptoms and use the listed swap instead of forcing the set. Suggested swap: Reverse Crunch.3 sets · 15–20 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Stability Ball CrunchAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 15–20 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Athletic leg circuit
circuit · 2 rounds- Bodyweight SquatAdd load only after every set reaches the top of the prescribed range twice with clean technique.2 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Step-Up · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.2 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Squat Floor TouchAdd load only after every set reaches the top of the prescribed range twice with clean technique. Use only a pain-free range with a neutral, braced trunk. Stop for sharp, radiating, or increasing back symptoms and use the listed swap instead of forcing the set. Suggested swap: Bodyweight Squat.2 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Optional trap + lat + obliques circuit
circuit · 2 rounds- Dumbbell Shrug · optionalAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 12–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Straight-Arm Pulldown · optionalAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 12–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Bent-Knee Windshield Wiper · optional · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 10–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Thursday — Chest + Triceps and Biceps Volume
Week 1 · Foundation I · establish repeatable loads. Cable and dumbbell chest volume leads into paired chest-and-biceps work, long-head triceps training, and running, boxing, and burpee conditioning. Work at about 3 reps in reserve and move through compatible supersets without rushing setup or technique. Designed for about 60–70 minutes before optional work; skip optional blocks when the clock reaches 70 minutes.
Chest volume foundation
straight · 1 round- Cable Chest PressAdd load only after every set reaches the top of the prescribed range twice with clean technique.4 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Incline Dumbbell PressAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Three-minute running reset
conditioning · 1 round- Easy RunningRun or incline-walk at a moderate pace. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 180–180 sec
Cable fly + dumbbell curl superset
superset · 3 rounds- Cable FlyAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 12–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Biceps CurlAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Deficit push-up + Katana extension superset
superset · 3 rounds- Deficit Push-UpAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 25–35 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Katana Cable Triceps Extension · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Straight-bar overhead extension + preacher curl superset
superset · 3 rounds- Straight-Bar Overhead Cable Triceps ExtensionAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Preacher CurlAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Boxing + burpee reset
circuit · 1 round- Heavy Bag Boxing IntervalsCount controlled straight punches and combinations rather than chasing impact power. Break the target into short clusters when needed while keeping the reset brisk and controlled.1 sets · 200 reps · 2 RIR
- BurpeeUse a step-back variation if needed. Break the target into short clusters when needed while keeping the reset brisk and controlled.1 sets · 12 reps · 2 RIR
Bar pressdown + incline hammer curl superset
superset · 3 rounds- Triceps PushdownAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Incline Hammer CurlAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Inverse Zottman curl
straight · 1 round- Reverse Zottman CurlAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Five-minute running finish
conditioning · 1 round- Easy RunningFinish at a sustainable aerobic pace. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 300–300 sec
Optional carry + core circuit
circuit · 2 rounds- Farmer Carry · optionalAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 30–45 sec · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Ab Wheel Rollout · optionalAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 10–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Russian Twist · optional · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 15–20 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Friday — Legs + Shoulders + Back Detail + Abs
Week 1 · Foundation I · establish repeatable loads. Unilateral leg strength is paired with shoulder and back detail, followed by a four-round abs circuit and a controlled cycling finish. Work at about 3 reps in reserve and move through compatible supersets without rushing setup or technique. Designed for about 60–70 minutes before optional work; skip optional blocks when the clock reaches 70 minutes.
Walking lunge + split squat foundation
straight · 1 round- Walking LungeAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 20 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Bulgarian Split Squat · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Romanian deadlift + behind-back lateral raise superset
superset · 3 rounds- Romanian DeadliftAdd load only after every set reaches the top of the prescribed range twice with clean technique. Use only a pain-free range with a neutral, braced trunk. Stop for sharp, radiating, or increasing back symptoms and use the listed swap instead of forcing the set. Suggested swap: Lying Leg Curl or Cable Pull-Through.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Behind-the-Back Cable Lateral Raise · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Three-minute jogging reset
conditioning · 1 round- Easy RunningUse a relaxed jog or brisk incline walk. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 180–180 sec
Wide-grip pull-up strength
straight · 1 round- Wide-Grip Pull-UpAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 8–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Cross-body pulldown + lateral raise superset
superset · 3 rounds- Cross-Body Single-Arm Lat Pulldown · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Lateral RaiseAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Leg extension + reverse cable crossover superset
superset · 3 rounds- Leg ExtensionAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Rear-Delt Cable FlyAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Wall-sit + mountain-climber reset
circuit · 2 rounds- Wall SitKeep the back supported and feet stable. Treat this as an active reset: finish energized enough to attack the next strength block.2 sets · 30–30 sec
- Mountain ClimberCount each controlled knee drive. Break the target into short clusters when needed while keeping the reset brisk and controlled.2 sets · 100 reps · 2 RIR
Cable Y raise + bent-over row superset
superset · 3 rounds- Cable Y RaiseAdd load only after every set reaches the top of the prescribed range twice with clean technique.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Barbell Bent-Over RowAdd load only after every set reaches the top of the prescribed range twice with clean technique. Use only a pain-free range with a neutral, braced trunk. Stop for sharp, radiating, or increasing back symptoms and use the listed swap instead of forcing the set. Suggested swap: Chest-Supported Dumbbell Row.3 sets · 10–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Four-round abs + obliques giant set
circuit · 4 rounds- Hanging Leg RaiseAdd load only after every set reaches the top of the prescribed range twice with clean technique.4 sets · 20–25 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Reverse CrunchAdd load only after every set reaches the top of the prescribed range twice with clean technique.4 sets · 20–25 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Landmine 180 · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique. Use only a pain-free range with a neutral, braced trunk. Stop for sharp, radiating, or increasing back symptoms and use the listed swap instead of forcing the set. Suggested swap: Weighted Side Plank.4 sets · 20–25 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Weighted Lying Leg RaiseAdd load only after every set reaches the top of the prescribed range twice with clean technique. Use only a pain-free range with a neutral, braced trunk. Stop for sharp, radiating, or increasing back symptoms and use the listed swap instead of forcing the set. Suggested swap: Lying Leg Raise.4 sets · 20–25 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Five-minute cycling finish
conditioning · 1 round- Stationary CyclingCycle at a sustainable pace. Treat this as an active reset: finish energized enough to attack the next strength block.1 sets · 300–300 sec
Optional obliques + abs + biceps circuit
circuit · 2 rounds- Bent-Knee Windshield Wiper · optional · per sideAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 10–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Ab Wheel Rollout · optionalAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 10–15 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Biceps 21s · optionalAdd load only after every set reaches the top of the prescribed range twice with clean technique. Optional detail work only when the required session is complete and total training time remains below 70 minutes. 2 sets · 21 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures