07:30 AM   Gym cardio              20 min
08:15 AM   Shower + breakfast
09:00 AM   Work
05:00 PM   Gym lift                60 to 65 min
06:30 PM   Dinner + evening walk   20 to 30 min
10:30 PM   Sleep                   8 hours

Lift Sessions

Compound lifts: rest 2 to 3 minutes, leave 2 to 3 reps in reserve. Isolations: rest 60 to 120 seconds, leave 0 to 2 reps in reserve. Use full range of motion unless noted.

Double Progression

Stay in the prescribed rep range. When you hit the top of the range on all working sets at the target reps in reserve for two sessions in a row, add weight next session:

Upper compound    +2.5 lb each progression
                  After 2 weeks of small jumps, jump +5 lb

Lower compound    +5 lb each progression
                  After 2 weeks of small jumps, jump +10 lb

Isolation         +2.5 lb when you hit top reps for 2 weeks

Stall longer than 2 weeks: swap the variation or drop one set for a week.

Before Every Lift

1. Easy bike or walk          5 min
2. Joint mobility             3 min
3. Scapular push-ups          2 sets · 8 reps
4. Movement ramp:
   Empty bar                  8 reps
   40 percent of working      5 reps
   60 percent of working      3 reps
   80 percent of working      1 rep
   Working sets

No static stretches longer than 30 seconds before lifting. They drop power 3 to 7 percent.

Morning Cardio

Done at the gym before work. Bike preferred for everything except Saturday sprints.

Heart-rate zones (age 23)

Zone	Heart rate (bpm)	Talk test
Zone 1, recovery	Under 120	Effortless
Zone 2, base build	120 to 140	Full sentences
Zone 3, tempo	140 to 160	Short sentences
Zone 4, threshold	160 to 175	Few words
Zone 5, max effort	175 to 195	Can't talk

Estimated max heart rate is about 197 bpm (Tanaka formula). Use the talk test if you don't wear a heart-rate monitor.

Zone 2 Bike, 20 min

Stationary bike preferred. No running.

3 min    Ramp up, heart rate climbing to 120
14 min   Steady, heart rate 120 to 140
3 min    Cool down

VO₂ Max Bike, 20 min

VO₂ max is your maximum oxygen uptake. These intervals push it.

Option A: Norwegian 4 × 4 recommended

3 min    Warm up
4 min    Zone 5 (170 to 185 bpm)
3 min    Easy recovery
4 min    Zone 5 (170 to 185 bpm)
3 min    Easy recovery
3 min    Cool down

Option B: Billat 30/30

4 min    Warm up
12 min   30 sec hard, 30 sec easy, 24 rounds
4 min    Cool down

Lower mental cost, similar VO₂ max stimulus. Alternate weekly with the 4 × 4.

Easy Walk or Bike, 20 min

Effort about 3 out of 10. Sunshine within 60 minutes of waking is the single highest-return sleep habit.

Sprints + Plyometrics, 45 min

Weekend slot, extra time fine since no work. The athleticism day.

Sprint progression

Plyometric block, 60 to 80 ground contacts

1. 01
   Pogo hops

   Achilles stiffness
   3 sets · 15 reps
2. 02
   Broad jump, stick the landing
   3 sets · 3 reps
3. 03
   Low box jump, step down
   3 sets · 5 reps

Sprint cues

Long Walk, 45 to 60 min

Easy outdoor walk. Step-count mortality benefit plateaus around 8,000 to 10,000 per day. Keep the wake time consistent. Your circadian rhythm doesn't take weekends off.

Three Layers

Daily routine for your back. Post-lift stretches matched to what you trained. A full-body menu to pull from when something feels tight.

Rule of thumb: save held static stretching for AFTER your lift or for rest days. Holding longer than 30 seconds before lifting drops power 3 to 7 percent. Mobility (moving, not held) is fine anytime.

Back and Core Baseline

Any time of day, but not in the first hour after waking. Discs are most hydrated and most flexion-vulnerable then. This is motor-control work, not a stretch, slow and pain-free.

1. 01
   Cat-camel

   Mobilization, not a stretch. Slow and pain-free.
   6 to 8 cycles
2. 02
   Bird-dog (McGill style)

   10-second holds, brace core, no rotation
   6/4/2 reps per side
3. 03
   Modified curl-up (McGill style)

   10-second holds, hands under lumbar curve, no crunches
   6/4/2 reps
4. 04
   Side plank (McGill style)

   10-second holds, start knees-down then progress to standard
   6/4/2 reps per side
5. 05
   Glute bridge with 2-second squeeze

   Push through heels, ribs down
   2 sets · 12 reps
6. 06
   Dowel 3-point hinge

   Head, mid-back, and sacrum all touching the dowel
   2 sets · 10 reps
7. 07
   Half-kneeling hip flexor stretch

   Tuck pelvis, squeeze the same-side glute
   2 sets · 30 sec
8. 08
   Prone Sørensen hold

   Lift chest. High-yield for your back profile.
   Build 20 to 60 to 120 sec

Three Things For Desk Posture

Not a session. Slip them in during breaks at the desk, while waiting for water to boil, or before bed. Together they take about 3 minutes and address the three biggest desk-posture issues: tight pecs, kyphotic upper back, and forward head position.

1. 01
   Doorway pec stretch

   Forearm on doorframe at shoulder height, step through. Every time you walk through a door is a free rep.
   30 sec per side
2. 02
   Chin tucks

   Pull chin straight back, like closing a drawer. No tilt up or down. Easiest at the desk.
   10 reps
3. 03
   Foam roller thoracic extensions

   Roller across the upper back, hands behind head, arch gently over it. Best in the evening.
   6 to 8 reps

After Today's Workout

Hold each stretch 30 to 60 seconds. Gentle, no bouncing. Pick the section that matches what you trained. Today's matching set also appears as session card 03 on the Today tab.

Mon · after Upper Push

1. 01
   Doorway pec stretch

   Forearm on the doorframe at shoulder height, step forward, gentle lean
   30 sec per side
2. 02
   Overhead triceps stretch

   Hand behind head, pull the elbow gently with the other hand
   30 sec per side
3. 03
   Half-kneeling hip flexor stretch

   Tuck pelvis, squeeze same-side glute. Recovers from sitting all day.
   30 sec per side
4. 04
   Foam roller thoracic spine extensions

   Roller across upper back, hands behind head, arch gently
   6 to 8 reps

Tue · after Lower Quad

1. 01
   Couch stretch

   Back foot up on a bench or wall, kneel, tuck pelvis, squeeze same-side glute
   60 sec per leg
2. 02
   Standing hamstring stretch

   Foot on a bench, hinge from hips with a flat back
   30 sec per leg
3. 03
   Pigeon pose

   Front shin across, lean forward, breathe
   60 sec per side
4. 04
   Wall calf stretch

   Straight back leg for gastrocnemius, then bent knee for soleus
   30 sec each, per leg

Wed · after Upper Pull

1. 01
   Child's pose with lat reach

   Walk both hands to one side to bias that lat
   30 sec per side
2. 02
   Doorway pec stretch

   Counters the pulled-forward posture from rowing
   30 sec per side
3. 03
   Foam roller thoracic spine extensions

   Roller across upper back, gently arch
   6 to 8 reps
4. 04
   Wrist flexor and extensor stretch

   Arm extended, pull fingers up then down. Earned after farmer's carry.
   30 sec each direction

Thu · rest day

Pick whatever feels tight from the full-body menu below. The daily routine still happens.

Fri · after Lower Hip

1. 01
   90/90 hip stretch

   Both legs bent at 90 degrees, lean over the front shin
   60 sec per side
2. 02
   Lying hamstring stretch with strap

   Back flat, leg straight up, gentle pull
   60 sec per leg
3. 03
   Pigeon pose

   Front shin across, lean forward, breathe
   60 sec per side
4. 04
   Deep squat hold

   No weight. Heels down. Elbows can press knees out.
   60 sec total

Sat · after Sprints + Plyometrics

1. 01
   Standing hamstring stretch

   Foot on a bench, flat back
   30 sec per leg
2. 02
   Couch stretch

   Kneeling. Hits the front of the hip and quad.
   60 sec per leg
3. 03
   Figure-4 lying glute stretch

   Ankle on opposite knee, pull bottom thigh in. Gentler than pigeon.
   45 sec per side
4. 04
   Wall calf stretch

   Straight, then bent. Calves take a beating from sprints.
   30 sec each, per leg

Sun · rest day

Pick whatever feels tight. The long walk plus the daily routine is enough on its own.

Pick What's Tight

Anytime except right before a lift. Hold 30 to 60 seconds. For desk workers like you, the high-leverage spots are hip flexors, chest, and thoracic spine.

Hip flexors

1. 01
   Half-kneeling hip flexor stretch

   Tuck pelvis. Squeeze the same-side glute hard.
   30 sec per side
2. 02
   Couch stretch

   Back foot elevated. Deepens the hip flexor stretch.
   60 sec per leg

Hamstrings

1. 01
   Standing hamstring stretch

   Foot on bench, hinge with flat back
   30 sec per leg
2. 02
   Lying hamstring with strap

   Back flat. Gentler than a standing forward fold.
   60 sec per leg

Glutes and hip rotators

1. 01
   Pigeon pose

   Front shin across, lean forward
   60 sec per side
2. 02
   Figure-4 (lying)

   Ankle on opposite knee, pull the bottom thigh in
   45 sec per side

Quads

1. 01
   Standing quad pull

   Heel to butt, knees together, tuck pelvis
   30 sec per leg
2. 02
   Couch stretch

   Also hits quad if you sit upright
   60 sec per leg

Calves

1. 01
   Wall calf stretch, straight leg

   Gastrocnemius
   30 sec per leg
2. 02
   Wall calf stretch, bent knee

   Soleus, the deeper calf muscle
   30 sec per leg

Chest and front of shoulder

1. 01
   Doorway pec stretch

   Forearm on doorframe at shoulder height, step through
   30 sec per side
2. 02
   Foam roller chest open

   Roller along the spine, arms out wide in a T, breathe
   60 sec total

Lats

1. 01
   Child's pose with lat reach

   Walk hands to one side
   30 sec per side

Thoracic spine (upper back)

1. 01
   Foam roller thoracic extensions

   Roller under upper back, arms supporting head, gently arch
   6 to 8 reps
2. 02
   Thread the needle

   From all-fours, thread one arm under the other, rotate
   8 reps per side
3. 03
   Cat-camel

   Same one from the daily routine
   6 to 8 cycles

Shoulders

1. 01
   Cross-body shoulder stretch

   Posterior capsule, rear delt
   30 sec per side
2. 02
   Sleeper stretch

   Lie on the side, arm at 90 degrees, gently press forearm down. Easy on this one if you have any shoulder pain.
   30 sec per side

Neck

1. 01
   Gentle chin tucks

   Pull chin straight back like a drawer closing. No tilt up or down.
   10 reps
2. 02
   Side bend with hand assist

   Ear to shoulder, very light pull. Stop at first stretch sensation.
   20 sec per side

Sitting Strategy

• Set a 30-minute timer while sitting
• On break: stand, do 10 glute squeezes, 10 dowel hinges, 30 seconds of hip flexor stretch
• Walk to the water cooler. Don't just stand at the desk.
• Sit-stand desk if available. Alternate. Don't stand more than 4 hours per day.
• "The next position is the best position"

For Now

If Something Hurts

Dull soreness, both sides	Normal, train as planned
Sharp pinch mid-set	Stop the set, reset form, drop load 20 percent
Symptom flare next day	Drop load 10 to 15 percent on the lift, hold 2 weeks
Radiating, numb, or weak	Stop, see a physical therapist or doctor

Why The Back Routine Is Different

Your pattern (sitting aggravates, active flexion relieves) is atypical. The daily routine stays conservative on flexion loading and builds extensor endurance, which is the most likely missing piece. Get an in-person physical therapy assessment from a therapist trained in MDT, McGill, or CFT methods when you can.

Hip Hinge, 8 to 10 Weeks

You haven't done this pattern. Advance only after 7 or more days symptom-free at your current phase.

Cues

Faults

When to Add Weight

All three must be true:

• Every rep looks identical to the first
• Reps in reserve at or above target
• Zero symptom flare in the next 24 hours

When the Gym Is Full

Your gym is typically busiest 5 to 7 PM. Don't wait around. Pivot.

Timing strategy

• Best windows: 5:30 AM, after 8:30 PM, Saturday 7 to 9 AM
• Bad window: 5 to 7 PM weekdays (your default)
• Tactical: arrive at 5:00 sharp or push to 6:15

If Something Is Taken

Squat rack

• Heavy goblet squat (3 sets of 8 to 10 reps with an 80 to 100 lb dumbbell)
• Heavier Bulgarian split squat
• Dumbbell step-up to a box
• Walking lunge with dumbbells
• Heel-elevated goblet squat for more quad emphasis

Bench press

• Dumbbell floor press
• Dumbbell chest press on any incline bench
• Machine chest press
• Weighted push-up (plate on back)
• Smith-machine bench

Hack squat or leg press

• Heavy Bulgarian split squat
• Reverse lunge with dumbbells
• Dumbbell step-up to a high box
• Belt squat if available
• Walking lunge for distance

Cable station

• Dumbbell lateral raise, leaning away
• Dumbbell front raise, one arm at a time
• Dumbbell rear delt fly, bent over chest-supported
• Dumbbell hammer curl
• Dumbbell overhead triceps extension

Lat pulldown

• Band-assisted pull-up
• Inverted row
• Single-arm dumbbell row, heavy
• Chest-supported T-bar or machine row
• Band pulldown, anchored overhead

All leg curl machines

• Nordic curl with heavy band assistance
• Slider hamstring curl, towel on floor
• Single-leg dumbbell Romanian deadlift
• Stability ball hamstring curl

Romanian deadlift bar

• Dumbbell Romanian deadlift (50 to 80 lb dumbbells each)
• Single-leg dumbbell Romanian deadlift (actually superior once form is dialed)
• Kettlebell suitcase Romanian deadlift
• Hyperextension as the primary hinge that day

Hip thrust pad

• Machine hip thrust
• Dumbbell hip thrust on a standard bench
• Single-leg hip thrust off a bench
• Heavy dumbbell or barbell glute bridge from the floor

If the Gym Is Unusable

• A. Pivot to dumbbells only. Most subs above still work.
• B. Swap a lift day with a rest day
• C. At-home circuit below
• D. Backup Planet Fitness, about $15 per month

At-home circuit, 30 min, 3 rounds, 60 sec rest

1. 01
   Push-up
   Max reps
2. 02
   Inverted row on a sturdy table
   Max reps
3. 03
   Goblet squat (or jump squat)
   15 reps
4. 04
   Glute bridge with 2-second squeeze
   15 reps
5. 05
   Bird-dog
   6 reps per side
6. 06
   Side plank
   30 sec per side
7. 07
   Dead bug
   8 reps per side

Travel default

1. 01
   Zone 2 cardio
   15 min
2. 02
   Goblet squat
   3 sets · 10 reps
3. 03
   Dumbbell Romanian deadlift
   3 sets · 8 reps
4. 04
   Dumbbell bench press
   3 sets · 10 reps
5. 05
   One-arm dumbbell row
   3 sets · 10 reps per side
6. 06
   Dumbbell lateral raise
   3 sets · 15 reps
7. 07
   Dumbbell curl
   3 sets · 12 reps
8. 08
   McGill pyramid back routine
   10 min

The Highest Leverage

• 8 to 9 hours per night. Same wake time within 30 minutes, including weekends.
• Bright outdoor light within 60 minutes of waking
• Cut caffeine 8 to 10 hours before bed. No coffee after about noon.
• Cool bedroom, 64 to 68 degrees Fahrenheit
• Screens off 1 to 2 hours before bed, or max brightness down with night shift on
• Target: in bed by 10:30 PM

Daily Targets (at 75 kg bodyweight)

Protein	1.8 to 2.2 g per kg bodyweight. Spread across 4 to 5 meals of 30 to 40 g each.
Carbs	4 to 6 g per kg bodyweight. Fuel evening lifts.
Fats	At least 0.8 g per kg bodyweight. Don't go below.
Calories	+200 to 400 surplus for lean gain. Maintenance for body recomposition.
Pre-sleep	30 to 40 g casein, Greek yogurt, or cottage cheese
Pre-lift	40 to 60 g carbs plus 20 to 30 g protein, 1 to 2 hours before
Post-lift	Meal within 2 hours
Hydration	0.4 to 0.8 liters per hour. Add 500 to 1000 mg sodium on sauna days.

What Works

• Creatine monohydrate, 5 g per day, every day
• Vitamin D3, 2000 to 4000 IU per day if blood levels are low
• Whey protein, only to hit the daily protein target
• Caffeine, 100 to 200 mg pre-lift if needed, within the cutoff window

Skip: pre-workouts, branched-chain amino acids, glutamine, test boosters, fat burners.

Protocol

• 15 to 20 minutes at 175 to 210 degrees Fahrenheit
• 2 to 4 times per week
• After a lift, wait 30 to 60 minutes and rehydrate first
• Best slots: after morning cardio, on rest days, after a lift cool-down
• Pre-load 500 mL water with electrolytes
• Replace 1 to 1.5 liters water and 500 to 1000 mg sodium after
• Don't sauna right before a lift. It drops force for 1 to 2 hours.

When to Pull Back

If 2 or more wellness markers (sleep, soreness, energy, resting heart rate) degrade for more than 5 days, deload now.

If your resting heart rate stays more than 5 bpm above baseline for 3 or more days, that is a deload signal.

Deload week

• Cut working sets by about half
• Keep load similar. Don't deload both at once.
• Leave 3 to 4 reps in reserve on every set. No grinding.
• Cardio: Zone 2 only. Skip high-intensity intervals and sprints.
• 7 days, then back to accumulation

What's Normal

Mild soreness 24 to 48 hours	Normal, train as planned
Sharp soreness in one area	Possible strain, drop load 20 percent
Sore more than 72 hours	Volume too high, trim next session
Joint pain (not muscle)	Form check, swap variation
Radiating, numb, or weak	Stop, get a medical evaluation

Zero to Bodyweight Pull-up, 12 to 16 Weeks

1. 01
   Lat pulldown

   Weeks 1 to 2, build your pulling base
   4 sets · 8 to 12 reps
2. 02
   Band-assisted pull-up

   Weeks 2 to 6, graduate band thickness
   3 sets · 5 to 8 reps
3. 03
   Negative-only pull-up, 5 sec lowering

   Weeks 6 to 10
   3 sets · 3 reps
4. 04
   First unassisted chin-up

   Weeks 10 to 14
   1 rep

Daily Slots

Morning   7:30 AM cardio   (about 30 min total)
Evening   5:00 PM lift     (about 75 min total)
Commute   ~10 min between work and gym

How to Start

If today is your first day, do this order regardless of which day of the week it is.

One-Time Setup

• PVC pipe or wooden dowel, 4 to 5 feet long
• Creatine monohydrate, 1 kg unflavored
• Medium resistance band (for Nordic curl assistance)
• Spare gym clothes in the car
• 32 oz water bottle

Habit Anchors

• Wake at 6:50 AM, 7 days a week
• Bed at 10:30 PM, 7 days a week
• Hit protein target every day, rest days included
• Back routine daily, rest days included
• Evening walk daily, even when tired
• Track every lift
• Track morning wellness
• Don't add weight unless the rules say to