Easy Recovery Walk…

​3 miles

AVG HR - 99 BPM

MAX HR - 121 BPM

Optimized Full Body…

LEG REBUILD

1. Leg Extension

• WU: 1×15 @ 60
• 2×12 @ 100
• Stop at 1–2 RIR

2. Tactical Lunges

• 2×8/leg @ 15
• Controlled stride; stop if calf, hamstring, or nerve symptoms increase

3. Reverse Hyper

• 2×12 @ 40
• Treat as controlled rehab work, not a failure exercise

UPPER BODY

A1. Reverse Incline Hammer Press

• 8-7-5
• Use approximately 210 / 220 / 235
• Keep the final set at a true 1–2 RIR rather than forcing a predetermined load

A2. Sternum Pull-Ups

• 2×5
• Add a third set only when both sets reach 7–8 clean reps

B1. Chest Supported Row

• 8-7-5
• 230 / 250 / 300
• Keep your chest firmly supported and avoid turning the last set into partials

B2. Weighted Dips

• 2×8 @ 90
• keep two clean sets and avoid grinding

C1. Pec Deck

• 2×15 @ approximately 110
• 1–2 second squeeze; deep but comfortable stretch

ARMS

D1. EZ-Bar Curl

• 2×12 @ approximately 70

D2. Rope Hammer Curl

• 1×15 @ 110

DELTS

E1. Machine Lateral Raise

• 2×15 @ 20

E2 Reverse Pec Deck 

• 2×12 @ 110/90 (6)* 

*Shoulders were smoked! 

Cash Out: 

L-Sit Pull Ups x 13

Isometric Flex 

AVG HR - 112 BPM

MAX HR -  155 BPM

Then,

Recovery Walk 

1.05 Miles 

AVG HR - 118 BPM

MAX HR - 160 BPM (at very beginning)

Zone 2 Walk…

3 miles 

AVG HR - 114 BPM

MAX HR - 125 BPM

​UPPER BODY + LEG REBUILD HYPERTROPHY / NO JUNK VOLUME…

TARGETS

• Compounds: 2 RIR

• Isolation: 1–2 RIR

• Rest: 90–150 sec compounds / 60–90 sec isolation

• Tempo: controlled 2-sec eccentric

• No grinding or Valsalva

LEG REBUILD

1. Leg Extension

• WU: 1×15 @ 60

• 2×12 @ 100

2. Tactical Lunges

• 2×8/leg @ 15

3. Reverse Hyper

• 2×15 @ 40

UPPER BODY

A1. Reverse Incline Hammer Press

• 8×205

• 7×215

• 7x235

A2. Sternum Pull-Ups

• 2×5

B1. DB Seal Row

• 8×65

• 7×75

• 5x85

B2. Pec Deck

• 2×15 @ 100

C1. Wide-Grip Pulldown

• 2×12 @ 170

C2. Weighted Dips

• 1×10 @ +70

ARMS

D1. EZ-Bar Curl

• 2×12 @ 80

D2. Rope Hammer Curl

• 1×12 @ 120

DELTS

E1. Bent-Over Upright Row

• 2×12 @ 65

E2. Machine Lateral Raise

• 2×15 @ 15

E3. Prone Rear-Delt Fly

• 2x15 @ 15

AVG HR - 119 BPM

MAX HR - 148 BPM

FINISH

Zone 2 Walk

• 1.61 Miles

• Easy pace / nasal breathing

AVG HR - 123 BPM

MAX HR - 157 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 - 142 BPM
MAX HR - 188 BPM

Last Time:
AVG HR - 151 BPM
MAX HR - 191 BPM

Recovery Afterward

* Walk 1.57 miles home

AVG HR - 128 BPM
MAX HR - 139 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 

• Warm-up: 1×15 with a lighter weight (60 lb)
• Work sets: 2×8 @ 100
• 2–3 RIR
• 2–3 second lowering
• Brief squeeze at the top
• No locking out hard

• Reverse Hyper — 2×12 @ 40 - 3 second eccentric 

• Tactical Lunges — 2×8 (15)

Main Work

1. Sternum Pull-Ups

• 3 × 3 

• Chest to bar

• Lean back naturally

• Pull elbows behind the torso

• 3-second squeeze at the top 

• 3-second eccentric

• Stop 1–2 reps before failure

2. Barbell Seal Row

• 8 × 155 (Underhand)

• 7 × 175 (Overhand)

• 5 × 185 (Underhand)*

* 5-second eccentric and squeeze at the top on last set

3. Reverse Incline Hammer Press

• 8 × 205

• 7 × 215

• 5 × 235

*3-second eccentric 

• then, pec deck - 8 @ 110

1. Wide-Grip Pulldowns

• 2 × 8 reps @ 150 then, 3 @ 180
• 2–3 second eccentric
• 1-second pause at the bottom
• Stop with 2–3 RIR

5. Weighted Dips

• 1 × 8 @ +60 lb

6. EZ Bar Curls 

• 8 × 80

• 7 × 90

• 5 × 100

*3-second eccentric on last rep

7. Role Hammer Curl

• 1 × 8 @ 120

• 3-second eccentric

8. Slight Bent-Over Dumbbell Upright Row

• 8 × 55

• 7 × 65

• 5 × 75

• Controlled tempo

Cash Out

Machine Lateral Raise 

• 8-7-5 @ 15

Prone Rear Delt Fly

• 2 × 8 @ 15

• 1-second squeeze

• Strict form

AVG HR - 110 BPM

MAX HR - 145 BPM

Finish

Zone 2 Recovery Walk

• 1.61 miles

• Maintain nasal breathing whenever possible

AVG HR - 116 BPM

MAX HR - 124 BPM