Phase 1 — Week 4
Week 4 — Deload
2 sets, 50% effort
Schedule
| Day | Session |
|---|---|
| Mon | Push + Core (push-ups, dips, plank, hollow hold) |
| Tue | Pull + Legs (rows, pull-up negatives, squats, lunges) |
| Wed | Rest or 20-min walk |
| Thu | Push + Core (push-up variations, pike press, dead bug) |
| Fri | Pull + Legs (rows, glute bridge, step-ups, calf raises) |
| Sat | Rest or mobility work |
| Sun | Rest |