Workout 1 · Squat | V Pull
Schedule
Tap a day to open it. Numbers are workouts, L is the lap. Dashed days are off-day cardio.
Lap 4 deload
Lap 7 test
Today
Training principles
Structure
- Every session is one lower and one upper pattern: Squat + Pull, Hinge + Push.
- Vertical and horizontal push and pull alternate between workouts.
- Order: rotations (1 and 3), power, skill, main lower, main upper, isolation, core, carries (2 and 4).
- Two of four lower slots are single-leg: BSS and single-leg RDL.
- One heavy floor pull per lap. Lower-back accessory work sits on the light single-leg RDL day.
Loading
- % lifts: front squat, deadlift, bench, OHP.
- Other main lifts: stop 2 reps short of failure. Add a rep each lap, then add load at the top of the range.
- Isolation: 2–3 sets, 1 rep in reserve.
- Power: 3 × 3–5, fresh. End the set when speed drops.
| Laps 1 · 2 · 3 | 3 × 5 · 78 / 80.5 / 83% |
| Lap 4 · deload | 2 × 5 · 70% |
| Laps 5 · 6 | 3 × 5 · 83 / 85% |
| Lap 7 · test | 1 × AMRAP · 85% |
Variety and pairing
- Alternate by lap only where marked: bench or dip, jump lunge or lateral bound.
- Swap variations between cycles, never within one.
- Rear delts with vertical pull, biceps with horizontal pull.
- Side delts with horizontal push, triceps with vertical push.
Conditioning
- Daily: handstands, mobility and Cossack squats.
- After 1: sport or rest. After 2: Zone 2 and sauna.
- After 3: HIIT rotating N4x4, sprint intervals, Tabata.
- After 4: long run, 60 min or more.
- Missed a session? Do the next workout in order and let the calendar shift.