Program Overview
A strategic plan focused on maintaining strength levels, improving joint health, and enhancing full-body mobility through loaded stretches and controlled tempos.
Day 1: Push (Chest, Shoulders, Triceps)
| Exercise |
Sets / Reps |
Tempo |
Key Focus / Stretch Detail |
Equipment |
| Incline DB Bench |
3 x 10-12 |
3-1-1-0 |
30s Loaded Stretch on final set. |
Incline Bench, DBs |
| Arnold Press |
3 x 10 |
2-0-1-1 |
Rotate palms to open shoulder girdle. |
Dumbbells |
| Weighted Dips |
3 x 8-10 |
2-1-1-0 |
Max comfortable depth for chest focus. |
Dip Bars, Belt/DB |
| Cable Lateral Raise |
3 x 12-15 |
1-0-1-2 |
2s hold at peak squeeze. |
Cable Machine |
| Overhead Tricep Ext |
3 x 12 |
3-0-1-0 |
Deep stretch behind the head. |
EZ Bar or Cable |
Day 2: Pull (Back, Hams, Biceps)
| Exercise |
Sets / Reps |
Tempo |
Key Focus / Stretch Detail |
Equipment |
| Romanian Deadlift |
3 x 10-12 |
3-1-1-0 |
Hips back until hamstrings lengthen. |
Barbell or Heavy DBs |
| Lat Pulldown |
3 x 8-10 |
2-1-1-1 |
Pause at dead hang to decompress. |
Pull-up Bar/Pulldown |
| Single-Arm DB Row |
3 x 10 |
2-0-1-1 |
Let weight pull scapula forward. |
DB, Flat Bench |
| Incline DB Curls |
3 x 12 |
3-0-1-0 |
30s Loaded Stretch on final set. |
Incline Bench, DBs |
| Jefferson Curls |
2 x 10 |
4-0-4-0 |
Chin to chest; roll down one vertebra. |
Bench, 5-10lb Weight |
Day 3: Recovery (Active Mobility)
| Exercise |
Sets / Reps |
Tempo |
Key Focus / Stretch Detail |
Equipment |
| World's Greatest Stretch |
2 x 8/side |
N/A |
Lunge with T-spine rotation. |
Bodyweight |
| 90/90 Hip Switches |
2 mins |
N/A |
Continuous flow to open hips. |
Floor/Mat |
| Cossack Squats |
2 x 10 |
N/A |
Deep lateral lunge for adductors. |
Bodyweight |
| Banded Face Pulls |
2 x 30 |
N/A |
High-rep scapular health. |
Resistance Band |
| Recovery Walk |
1-2 Miles |
N/A |
Steady state movement. |
Shoes |
Day 4: Legs (Quads, Glutes, Calves)
| Exercise |
Sets / Reps |
Tempo |
Key Focus / Stretch Detail |
Equipment |
| Goblet Squat |
3 x 12-15 |
3-2-1-0 |
2s pause; pry knees with elbows. |
Heavy DB/KB |
| Bulgarian Split Sq |
3 x 10 |
2-1-1-0 |
Stretch of rear-leg hip flexor. |
DBs, Flat Bench |
| Leg Curls |
3 x 12 |
2-0-1-2 |
Controlled eccentric; hamstring focus. |
Machine/Band |
| Calf Raise (Seated) |
4 x 15 |
2-2-1-1 |
2s hold at maximal bottom stretch. |
Bench/DB |
Day 5: Full Body (Maintenance Focus)
| Exercise |
Sets / Reps |
Tempo |
Key Focus / Stretch Detail |
Equipment |
| Deficit Reverse Lunge |
3 x 10-12 |
2-1-1-0 |
Extra range of motion for hips. |
DBs, Platform |
| Lat Pulldown (Wide) |
3 x 10-12 |
2-0-1-2 |
Focus on "wing" stretch at top. |
Machine |
| DB Flat Bench |
3 x 10-12 |
3-0-1-0 |
Neutral grip to protect shoulders. |
Flat Bench, DBs |
| DB RDL |
3 x 12 |
3-1-1-0 |
Focus on hinge depth and tension. |
Dumbbells |
| Hammer Curls / Pushdowns |
3 x 12-15 |
2-0-1-1 |
Superset for final upper body pump. |
DBs, Cable |
Days 6 & 7: Rest
Complete Rest. Focus on hydration, quality sleep, and light activity if desired.