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7 days a week, about 2 hours a day: 5 heavy lifting days, 1 pump + conditioning day, 1 active recovery day. Open a day for the full workout and how to do each exercise.
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| Day | Focus | Lifting | Finisher / cardio |
|---|---|---|---|
| Mon | Back width (wings) + rear delts | 80 min | Abs A + 20 min incline walk |
| Tue | Chest + triceps | 80 min | 15 min bike intervals |
| Wed | Legs + core | 85 min | 15 min sled or stair intervals |
| Thu | Shoulders (3D delts) | 80 min | 21s + 20 min incline walk |
| Fri | Back thickness + biceps | 80 min | Abs B + 15 min rower |
| Sat | Upper-body pump + metcon | 50 min | 40 min metcon |
| Sun | Active recovery | none | 60–75 min zone 2 + mobility |
Day 5 · Friday — Back Thickness
Day 6 · Saturday — Pump + Metcon
Day 7 · Sunday — Active Recovery