01

Monday

Max cardio

Cardio
  • 4×4 intervals
02

Tuesday

Upper A

Strength
  • Pull-ups
  • Dumbbell overhead press
  • Push-ups
  • Lateral raises
  • Triceps extensions
03

Wednesday

Zone 2 + abs

Cardio
  • Zone 2 cardio
  • Abs
  • Side planks
04

Thursday

Lower + sled

Strength
  • Squats
  • Romanian deadlifts
  • Leg curls
  • Roman-chair back extensions
  • Sled push and pull
05

Friday

Upper B

Strength
  • Pull-ups
  • Incline dumbbell press
  • Lat pulldown
  • Lateral raises
  • Rear-delt fly or face pulls
  • Dumbbell curls
06

Saturday

Zone 2 + abs

Cardio
  • Zone 2 cardio
  • Abs
  • Side planks
07

Sunday

Rest

Off

A full day off before the next week begins.