Zone 2 Walk…

2.33 miles 

AVG HR - 109 BPM

MAX HR - 121 BPM

Upper Body Density + Leg Rebuild (Optimized)…

​Targets

• RIR: 2–3 on all work sets

• Average HR: 120–130 bpm

• Peak HR: ≤145 bpm

• Rest: 30 seconds between sets, 60 seconds between exercises

• Tempo: Controlled 2–3 second eccentric on every rep

• No grinding or Valsalva

• Walk during short rest periods to help maintain heart rate

Warm-Up

• Leg Extension — 1×20 @ 90

• Reverse Hyper — 2×12 @ 40

• Walking Lunges — 2×12 (Bodyweight)

• Hip Thrust — 2×12 @ 20

Main Work

1. Sternum Pull-Ups

• 2 × 4

• Chest to bar

• Lean back naturally

• Pull elbows behind the torso

• 2-second squeeze at the top

• 3-second eccentric

• Stop 1–2 reps before failure

2. Barbell Seal Row

• 8 × 205 (Underhand)

• 7 × 225 (Overhand)

• 5 × 230 (Underhand)*

* 3-second squeeze at the top on last rep of last set

3. Reverse Incline Hammer Press

• 8 × 250

• 7 × 260

• 5 × 270*

*5-second eccentric on last rep 

1. Neutral-Grip Pull-Ups

• 2 × 8 reps
• 2–3 second eccentric
• Full dead hang
• 1-second pause at the top
• Stop with 2–3 RIR

5. Weighted Dips

• 1 × 15 @ +45 lb

• 3-second eccentric

6. EZ Bar Curl

• 8 × 80

• 7 × 90

• 5 × 100

*3-second eccentric on last rep

7. Straight Bar Reverse Curl

• 1 × 8 @ 50

• 3-second eccentric

8. Slight Bent-Over Dumbbell Upright Row

• 8 × 50

• 7 × 60

• 5 × 70

• Controlled tempo

Cash Out

Prone Rear Delt Swings

• 2 × 12 @ 20

• 2-second squeeze

• Strict form

Overhead Triceps Extension

• 2 × 8 @ 65

AVG HR - 117 BPM

MAX HR - 158 BPM

Finish

Zone 2 Recovery Walk

• .61 miles

• Maintain nasal breathing whenever possible

AVG HR - 111 BPM

MAX HR - 123 BPM

​Sprint Repeats (10x)…

Warmup - .5 mile walk to gym 

Workout:

Walk 0.10 @ 3.3
Sprint 1: 0.10 @ 6.0
Walk 0.10 @ 3.3
Sprint 2: 0.10 @ 6.3
Walk 0.10 @ 3.3
Sprint 3: 0.10 @ 6.6
Walk 0.10 @ 3.3
Sprint 4: 0.10 @ 6.9
Walk 0.10 @ 3.3
Sprint 5: 0.10 @ 7.0
Walk 0.10 @ 3.3
Sprint 6: 0.10 @ 7.1
Walk 0.10 @ 3.3
Sprint 7: 0.10 @ 7.2
Walk 0.10 @ 3.3
Sprint 8: 0.10 @ 7.3
Walk 0.10 @ 3.3
Sprint 9: 0.10 @ 7.4
Walk 0.10 @ 3.3
Sprint 10: 0.10 @ 7.5 

MAX HR - 184 BPM

AVG HR - 130 BPM

Finish:

1.64 mile walk 

AVG HR - 104 BPM

MAX HR - 125 BPM

Rest Day…

​Upper Body Density + Leg Rebuild (Optimized)…

Targets

• RIR: 2–3 on all work sets
• Average HR: 120–130 bpm
• Peak HR: ≤145 bpm
• Rest: 30 sec between sets, 60 sec between exercises
• Controlled tempo (2–3 sec eccentric), no grinding or Valsalva

Warm-up

• Leg Extension — 1×20 @ 80
• Reverse Hyper — 2×12 @ 30
• EZ Bar Curl — 1×12 @ 80

Main Work

1. Barbell Seal Row

• 8 × 185 (underhand)
• CPA 7 × 195 (overhand)
• 5 × 205 (underhand)*

*3 second eccentric 

2. Reverse Barbell Bench Press

• 8 × 145
• 7 × 165
• 5 × 175*

*3 second eccentric 

3. Medium-Grip Pulldown

• 2x8 @ 160
• Full stretch, slight pause at the bottom.

*3 second eccentric 

4. Weighted Dips

• 1×15 @ +25 lb*

*3 second eccentric 

5. EZ Bar Curl

• 8 × 80
• 7 × 90
• 5 × 100*

*3 second eccentric 

6. Rope Hammer Curl

• 1×8 @ 100
• Slow 3-second eccentric 

1. SBO DB Upright Row  

• 8 × 45
• 7 × 55
• 5 × 75

Cash Out

Prone Rear Delt Swings

• 2×12 @ 20 
• Light dumbbells
• 2-second squeeze at the top
• Strict form, minimal momentum

OH Tri Extensions - 2x8 @ 50 & 65

L-Sit Pull Ups - 10

AVG HR - 118 BPM

MAX HR - 149 BPM

Finish: 

Zone 2 Recovery Walk

1.59 Miles

AVG HR - 115 BPM

MAX HR - 124 BPM

​Sprint Repeats - Optimized Version…

Warm-up

• 0.5 mile walk to gym

Intervals (10x)

• Walk 0.10 @ 3.3
• Sprint 1: 0.10 @ 6.0 
• Walk 0.10
• Sprint 2: 6.5 
• Walk 0.10
• Sprint 3: 7.0 
• Walk 0.10
• Sprint 4: 7.3 
• Walk 0.10
• Sprint 5: 7.5 
• Walk 0.10
• Sprint 6: 7.7 
• Walk 0.10
• Sprint 7: 7.8 
• Walk 0.10
• Sprint 8: 7.9 
• Walk 0.10
• Sprint 9: 7.9 
• Walk 0.10
• Sprint 10: 8.0 

Target Metrics

• Average HR: 140–150 bpm
• Peak HR: 170–180 bpm (briefly)
• Recovery: HR should drop 25–40+ bpm during each walk
• RPE: 8–9/10, not all-out

AVG HR - 151 BPM

MAX HR - 191 BPM

Recovery Afterward

• Walk 1.64 mile home

AVG HR - 117 BPM

MAX HR - 134 BPM