1
Warm-up
Easy5 min
0/2
Week 1 · Sat Oct 17
Upper B
Incline + fun
10:30 to 11:30 About 55 min6 blocks
No heavy flat bench on Saturday. Ever.
Pre-gym · 9:30
2 bananas or dates + Greek yogurt, or beef, rice and an apple
Post-gym · 11:45
40 to 50 g protein + rice, potatoes or pasta
2
Incline barbell bench
Stop 1 short4 x 6
Rest 2 to 3 min
- ›Pick a weight you'd get 6 with 2 left.
- ›When you hit 4 x 8, add 5 lb next week.
0/6
lb
3
Incline DB press
Failure OK1 set + drop
- ›Your fun set. Earned.
0/2
4
Pull-ups
Failure OK3 sets
0/3
5
Fun block
Failure OK15 min
0/4
6
Abs
Failure OK3 to 5 min
0/1
lb
3 mornings a week, after the bathroom, before food.