Cristian

Day A — Lower A · Monday

Lower A

Quads · Hamstrings · Glutes · Calves

Mechanical Load (Daru)

Warm-Up

Mobility Flow

Cat-Cow 10 reps

Hip Flexor Stretch 30s ea

Adductor Stretch 30s ea

Deep Squat → Hamstring → Reach 8 reps

Quad Stretch 30s ea

Calf Stretch 30s ea

Dynamic Activation

Single Leg RDL (BW) 8 ea

Butt Kickers 20s

High Knees 20s

Frankensteins 10 ea

Block 2 — Main Lifts

1

BB Back Squat Anchor

3 sets × 10 reps · 90s rest

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S1S2S3

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0/6 sessionsIn Progress

2

BB RDL Anchor

3 sets × 10 reps · 90s rest

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S1S2S3

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0/6 sessionsIn Progress

3

BB Reverse Lunge Straight

2 sets × 12 ea · 60s rest

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S1S2

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0/6 sessionsIn Progress

Superset 4A / 4B

60s rest after both exercises

4A

Leg Extension Superset

2 sets × 12 reps · 60s rest

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S1S2

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0/6 sessionsIn Progress

4B

Seated Calf Raise Superset

2 sets × 15 reps · 60s rest

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S1S2

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0/6 sessionsIn Progress

Core Finisher

V-Ups 3 × 15

Cardio Finisher

Incline Treadmill Walk 20 min · 3.0 mph · 12%

Coach Notes

Barbell is back. Start light, RPE 6-7. Build confidence in the knee.

If any squat rep causes discomfort, reduce depth or switch to goblet squat. No ego loading. The deficit is doing the fat loss work. Your job is to keep muscle.

Mechanical load day: focus on moving heavy(ish) weight through full ROM.

6/6 progression: maintain or beat your weights across all 6 sessions. On a cut, holding weight IS progress.

Day B — Push A · Tuesday

Push A

Chest · Shoulders · Biceps

Metabolic Stress (Daru)

Warm-Up

Upper Body Mobility

Thoracic Rotations 8 ea

Shoulder Pass-Throughs 10 reps

Band Pull-Aparts 15 reps

Scap Push-Ups 10 reps

Block 2 — Main Lifts

Superset 1A / 1B

60s rest after both exercises

1A

BB Incline Bench Superset

3 sets × 12 reps · 60s rest

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S1S2S3

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0/6 sessionsIn Progress

1B

DB Lateral Raise Superset

2 sets × 15 reps · 60s rest

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S1S2

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0/6 sessionsIn Progress

Superset 2A / 2B

60s rest after both exercises

2A

BB Flat Bench Superset

3 sets × 10 reps · 60s rest

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S1S2S3

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0/6 sessionsIn Progress

2B

DB Curl Superset

2 sets × 12 reps · 60s rest

Antagonist placement: biceps on push day

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S1S2

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0/6 sessionsIn Progress

3

Weighted Chin-ups Anchor

3 sets × 8 reps · 90s rest

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S1S2S3

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0/6 sessionsIn Progress

Core Finisher

Side Plank 3 × 30s ea

Cardio Finisher

Incline Treadmill Walk 20 min · 3.0 mph · 12%

Coach Notes

Metabolic stress day. Short rests, supersets, keep the pace up.

Incline bench + lateral raise = shoulder pump. Flat bench + curls = classic antagonist pairing. Biceps stay fresh because they haven't been pre-fatigued from rows.

Chin-ups are your anchor pull movement. Go heavy. This is the one exercise where you push RPE toward 7-8.

If the deficit is hitting hard, drop lateral raises to 1 set. Protect the compounds.

Day C — Pull A · Wednesday

Pull A

Back · Triceps · Calves · Power

Muscle Damage (Daru)

Warm-Up

Upper Body Mobility

Thoracic Rotations 8 ea

Shoulder Pass-Throughs 10 reps

Band Pull-Aparts 15 reps

Face Pulls (light) 15 reps

Block 2 — Main Lifts

1

Full Squat Clean Power

3 sets × 8 reps · 90s rest

lbs

S1S2S3

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0/6 sessionsIn Progress

2

BB Overhand Row Anchor

3 sets × 10 reps · 90s rest

Tempo: 3 sec down, 1 sec pause at top

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S1S2S3

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0/6 sessionsIn Progress

Superset 3A / 3B

60s rest after both exercises

3A

Weighted Pull-ups Superset

3 sets × 8 reps · 60s rest

3 sec negative on every rep

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S1S2S3

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0/6 sessionsIn Progress

3B

Weighted Dips Superset

3 sets × 8 reps · 60s rest

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S1S2S3

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0/6 sessionsIn Progress

4

EZ Skull Crushers Straight

2 sets × 12 reps · 60s rest

Antagonist placement: triceps on pull day

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S1S2

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0/6 sessionsIn Progress

5

Standing Calf Raise Straight

2 sets × 15 reps · 60s rest

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S1S2

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0/6 sessionsIn Progress

Core Finisher

Ab Rollout 3 × 10

Cardio Finisher

Incline Treadmill Walk 20 min · 3.0 mph · 12%

Coach Notes

Muscle damage day. Slow eccentrics are the priority.

Rows: 3 sec down, 1 sec pause at top. Every rep controlled. Pull-ups: 3 sec negative on the way down. This is where you earn the muscle retention on a cut.

Squat cleans stay explosive. Don't grind these. If form breaks, drop weight immediately.

Triceps on pull day = antagonist placement. Fresh triceps, no pre-fatigue from pressing. Skull crushers should feel strong.

Day D — Lower B · Thursday

Lower B

Quads · Hamstrings · Glutes · Calves

Metabolic Stress (Daru)

Warm-Up

Mobility Flow

Cat-Cow 10 reps

Hip Flexor Stretch 30s ea

Adductor Stretch 30s ea

Deep Squat → Hamstring → Reach 8 reps

Quad Stretch 30s ea

Calf Stretch 30s ea

Dynamic Activation

Single Leg RDL (BW) 8 ea

Butt Kickers 20s

High Knees 20s

Frankensteins 10 ea

Block 2 — Main Lifts

1

BB Front Squat Straight

3 sets × 10 reps · 90s rest

Lighter squat variation: easier on knees

lbs

S1S2S3

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0/6 sessionsIn Progress

2

BB Sumo Deadlift Anchor

3 sets × 10 reps · 90s rest

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S1S2S3

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0/6 sessionsIn Progress

3

Walking Lunge Straight

2 sets × 12 ea · 60s rest

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0/6 sessionsIn Progress

Superset 4A / 4B

60s rest after both exercises

4A

Hamstring Curl Superset

2 sets × 12 reps · 60s rest

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S1S2

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0/6 sessionsIn Progress

4B

Standing Calf Raise Superset

2 sets × 15 reps · 60s rest

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S1S2

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0/6 sessionsIn Progress

Core Finisher

Plank Hold 3 × 45s

Cardio Finisher

Incline Treadmill Walk 20 min · 3.0 mph · 12%

Coach Notes

Metabolic stress day. Keep rest periods strict at 60s on supersets.

Front squat is a lighter variation to give knees a break from back squat. Lighter load, more upright torso, still builds quads hard.

Sumo deadlift targets inner thigh + glutes. Wider stance, toes out, chest up.

Walking lunges stay controlled. No rushing. If balance is off, shorten the step.

Day E — Push B · Friday

Push B

Chest · Shoulders · Biceps

Mechanical Load (Daru)

Warm-Up

Upper Body Mobility

Thoracic Rotations 8 ea

Shoulder Pass-Throughs 10 reps

Band Pull-Aparts 15 reps

Scap Push-Ups 10 reps

Block 2 — Main Lifts

1

BB Flat Bench Anchor

3 sets × 10 reps · 90s rest

Heavier day: push RPE toward 7

lbs

S1S2S3

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0/6 sessionsIn Progress

Superset 2A / 2B

60s rest after both exercises

2A

DB Arnold Press Superset

2 sets × 12 reps · 60s rest

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S1S2

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0/6 sessionsIn Progress

2B

DB Incline Curl Superset

2 sets × 12 reps · 60s rest

Antagonist placement: biceps on push day

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S1S2

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0/6 sessionsIn Progress

Superset 3A / 3B

60s rest after both exercises

3A

Cable Chest Fly Superset

2 sets × 12 reps · 60s rest

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S1S2

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0/6 sessionsIn Progress

3B

Rear Fly Machine Superset

2 sets × 15 reps · 60s rest

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S1S2

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0/6 sessionsIn Progress

Core Finisher

Russian Twist 3 × 20

Cardio Finisher

Incline Treadmill Walk 20 min · 3.0 mph · 12%

Coach Notes

Mechanical load day. Bench is your main anchor. Go as heavy as RPE 7 allows.

Arnold press hits all 3 delt heads in one movement. Rotate through the full ROM, don't rush.

Rear flys balance the pushing volume. Squeeze at the top, control the negative.

Incline curls on push day = antagonist placement. Fresh biceps, no pre-fatigue from rows. Should feel strong.

Day F — Pull B · Saturday

Pull B

Back · Triceps · Power

Muscle Damage (Daru)

Warm-Up

Upper Body Mobility

Thoracic Rotations 8 ea

Shoulder Pass-Throughs 10 reps

Band Pull-Aparts 15 reps

Face Pulls (light) 15 reps

Block 2 — Main Lifts

1

BB Hang High Pull Power

3 sets × 8 explosive · 90s rest

Stay explosive. Building toward power cleans.

lbs

S1S2S3

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0/6 sessionsIn Progress

Superset 2A / 2B

60s rest after both exercises

2A

BB Overhand Row (pause) Superset

3 sets × 10 reps · 60s rest

1 sec pause at top, squeeze hard

lbs

S1S2S3

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0/6 sessionsIn Progress

2B

Weighted Dips Superset

3 sets × 8 reps · 60s rest

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S1S2S3

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0/6 sessionsIn Progress

Superset 3A / 3B

60s rest after both exercises

3A

Weighted Pull-ups (slow eccentric) Superset

3 sets × 8 reps · 60s rest

3-4 sec negative on every rep

lbs

S1S2S3

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0/6 sessionsIn Progress

3B

EZ Skull Crushers Superset

2 sets × 12 reps · 60s rest

Antagonist placement: triceps on pull day

lbs

S1S2

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0/6 sessionsIn Progress

Core Finisher

Ab Rollout 3 × 10

Cardio Finisher

Incline Treadmill Walk 20 min · 3.0 mph · 12%

Coach Notes

Muscle damage day. Slow eccentrics are the priority.

Rows: 1 sec pause at top, squeeze hard. Pull-ups: 3-4 sec negative on the way down. This is where you earn the muscle retention on a cut.

Hang high pulls stay explosive. Don't grind these. If form breaks, drop weight immediately.

Triceps on pull day = antagonist placement. Fresh triceps, no pre-fatigue from pressing. Skull crushers should feel strong.

Lower A

Push A

Pull A

Lower B

Push B

Pull B