Rest Day…

Full Body A — optimized order…

1. Warm-up
• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. Barbell High Pull — standalone
• 2 × 5 @ 135
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Hammer Bench Press

• 8-7-7 @ 320-330-340
• 335 was 1 RIR

3B. Close-Grip Neutral Pulldown

• 2 × 8 @ 220
• Slightly underhand red handle
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. Lying Leg Curl

• Warm-up: 1 × 12 @ 65
• 2 × 8 @ 82.5

4B. Leg Extension

• 2 × 8 @ 190
• Alternate these; approximately 2 minutes before repeating each exercise

5A. High Machine Chest-Supported Row

• 8-7-7 @ 320-340-350
• Last set about 2 RIR

5B. Standing Calf Raise

• 2 × 10 @ 250
• This pairing keeps the row fresh without stressing your lower back

6A. Dip Machine

• 2 × 8 @ 230
• Keep 1–2 RIR

6B. Preacher Machine Curl

• 2 × 8 @ 110

6C. Incline DB Curls 

• 2 × 8 @ 25

7A. Pec Deck

• 2 × 12 @ 160
• Controlled stretch without forcing maximum depth

7B. DB Lateral Raise

• 3 × 12 @ 20
• Stop before momentum or shrugging takes over

AVG HR - 119 BPM

MAX HR - 150 BPM 

Recovery Walk -

1.17 miles 

AVG HR - 114 BPM

MAX HR - 129 BPM 

Sprint Repeats - Optimized Version…

Warm-up

* 0.5 mile walk to gym

Intervals (10x)

* Walk 0.10 @ 3.3 

* Sprint 1: 0.10 @ 6.5

* Walk 0.10 

* Sprint 2: 6.7 

* Walk 0.10 

* Sprint 3: 7.0 

* Walk 0.10

*Sprint 4: 7.5 

* Walk 0.10

* Sprint 5: 7.7 

*Walk 0.10

* Sprint 6: 7.9 

* Walk 0.10

* Sprint 7: 8.1 

* Walk 0.10

* Sprint 8: 8.3 

* Walk 0.10

* Sprint 9: 8.4 

* Walk 0.10

* Sprint 10: 8.5 

Target Metrics

* Average HR: 132-135 bpm

* Peak HR: Don’t chase peak HR 

* Recovery: HR should drop 25–40+ bpm during each walk

* RPE: 8–9/10, not all-out

*increased speed from last time. Range was 6.5-8.5

AVG HR - 131 BPM

MAX HR - 195 BPM

Last Time:

AVG HR - 146 BPM

MAX HR - 191 BPM

Recovery Afterward

* Walk .51 miles home

AVG HR - 110 BPM

MAX HR - 117 BPM

Full Body B — optimized order…

1. Leg Press — standalone

• Warm-up: 1 × 12 @ 430
• 2 × 8 @ 520
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press, Flat 

• 8-7-7 @ 300-320-335
• 335 was 1 RIR

2B. Lying Leg Curl

• Warmup 1 x 8 @ 60
• 2 x 8 @ 80
• Alternate with the press.

3A. High Machine Chest-Supported Row

• 8-7-7 @ 320-340-350
• 350 was 1 RIR
• Minimal torso movement

3B. Leg Extension

• 1 × 8 @ 190
• Alternate with the first rowing round, then finish the remaining rows normally.

4A. Sternum Pull-Up

• 2 × 7
• Stop around 1–2 RIR

4B. Standing Calf Raise

• 2 × 8 @ 240
• Full stretch and pause.

5A. Low-to-High Cable Fly

• 2 × 15 @ 50

5B. Rear-Delt DB Fly

• 2 × 12 @ 15
• Maintain 2 RIR

6A. EZ-Bar Curl

• 3 × 8 @ 90
• Strict curl 

6B. Overhead DB Extension

• 2 × 8 @ 65/75
• 75 was 1 RIR
• Pair with the first two curl sets; finish the third curl set alone.

Cash Out: 

Rope Hammer Curl - 1x12 @ 120

AVG HR - 109 BPM

MAX HR - 154 BPM

Recovery walk home:

.57 miles   

AVG HR - 114 BPM

MAX HR - 128 BPM