Weeks 5–8 · Intensity · Home training · 40s optimised
Week 5 — Intensify
Phase 2 introduces harder variations across every day. You have earned these through 4 weeks of connective tissue adaptation. Start at the bottom of each new range and build from there — week 5 is about learning the motor patterns, not maximising them. Every new exercise has a regression option: use it without hesitation if needed.
Monday — Push Strength
Chest · Shoulders · Triceps35–40 min2 new variations
Phase 2 Push changesArcher push-up replaces standard push-up. Elevated pike push-up replaces flat pike. Diamond push-up and chair dip continue with 3-1-1 tempo and higher reps. Plank upgrades to the RKC plank.
Warm-up
Arm circles (forward + back)30 s each direction
Scapular push-ups on knees2 × 12
Face pulls — light band (mandatory before every push session)2 × 15
Bow and Rise + wrist circles60 s
3 wide push-ups — feel the new elbow pathslow
Pike push-up × 5 from floor — rehearse the movementfull range
🏹
Archer push-up NEW
3 × 5–8 / side90 s restOne-arm push-up gateway
The archer bridges the standard push-up and one-arm push-up. One arm presses while the other extends wide as a counterbalance — loading 70–80% of bodyweight through one side at a time.
Coaching cues
Start position
Wide push-up stance — hands well wider than shoulders. Both arms straight at top.
The archer
Shift weight right as you lower — right elbow bends, left arm stays straight and slides wide. You're doing a push-up over the right side of your chest.
Extended arm
Left arm straight but not locked rigid. Palm flat, fingers spread. It stabilises — it doesn't press.
Drive up
Press through right palm to return to centre. Squeeze chest fully at top. Then shift left and repeat.
Core
Anti-rotation demand is high. Do not let hips rotate or twist as you shift weight. Brace hard throughout.
Week 5 pace
5–8 reps per side. Technique reps — build the motor pattern before chasing numbers.
Right shoulder — monitor closelyArcher push-ups load the shoulder at a new angle. If the painless click from Phase 1 returns, note the range it occurs at. Painless = continue. Any pain = stop and see a physiotherapist before proceeding.
Progression path
Phase 1
Standard push-up — 3 × 14–17 reps
Phase 2 (now)
Archer push-up — 3 × 5–8 / side
Phase 3
Weighted archer push-up / one-arm negatives
Set tracker
Set 15–8 / side
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Set 25–8 / side
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Set 35–8 / side
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1:30
🔼
Elevated pike push-up NEW
3 × 6–10 reps90 s restHandstand gateway
Right shoulder — face pulls before this exercise every sessionThe elevated angle increases vertical load significantly vs Phase 1. Painless clicking: continue monitoring. Any pain: stop immediately and do not proceed.
Phase 1Pike push-up — feet on floor, ~45° torso angle
Phase 2Feet elevated on chair — ~60–70° angle, significantly harder
Coaching cues
Elevation height
Feet on a chair seat (40–50 cm). Start lower if needed — even 20 cm more elevation increases load considerably.
Hip position
Hips will be much higher. More vertical = more shoulder loading. This is the intent.
Head path
Crown of head toward floor — not nose or forehead. More critical at the elevated angle.
Range
Lower until head nearly touches floor. Full range over a partial rep at a higher count, every time.
Progression path
Phase 1
Flat pike push-up — 3 × 12–14 reps
Phase 2 (now)
Elevated pike push-up — 3 × 6–10 reps
Phase 3
Wall-supported handstand push-up negatives
Set tracker
Set 16–10 reps
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Set 26–10 reps
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Set 36–10 reps
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1:30
💎
Diamond push-up — 3-1-1 tempo
3 × 12–15 reps90 s rest
Phase 1 peak3 × 10–12 reps — normal pace
Phase 23 × 12–15 reps — 3-1-1 tempo throughout
3-1-1 Tempo — applies to all pressing in Phase 2
3
Seconds eccentric (lower)
1
Second pause (bottom)
1
Second concentric (up)
3 s eccentric dramatically increases time under tension. The same 12 reps at 3-1-1 produces more muscular stimulus than 25 fast reps. This is why Phase 2 is harder than rep counts alone suggest.
Coaching cue — elbows
Elbows track back along the ribcage throughout — not flaring wide. As reps increase with the added tempo this is the cue most likely to drift. Re-check every set.
Set tracker
Set 112–15 reps · 3-1-1
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Set 212–15 reps · 3-1-1
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Set 312–15 reps · 3-1-1
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1:30
🪑
Chair dip — feet elevated
3 × 12–15 reps90 s rest
Phase 1Feet flat on floor — knees bent 90°
Phase 2Feet elevated on a second chair — ~30–40% more load
Coaching cues
Foot elevation
Rest heels on a second chair at the same height, legs straight. This dramatically increases tricep and anterior delt load. The 90° depth stop rule remains absolute.
Too hard?
Place feet on a low step (20–30 cm) rather than full chair height. Build up over weeks.
Phase 2RKC plank — 3 × 20–30 s — active maximum tension
The Russian Kettlebell Challenge plank turns a passive hold into a full-body maximum contraction. 20 s of RKC produces more muscular activation than 60 s of a standard plank. Quality over duration.
Coaching cues
Forearms
Try to drag forearms toward your feet (they won't move). This co-activates lats and shoulders simultaneously.
Glutes
Squeeze glutes as hard as possible — like cracking a walnut. This is the primary activation cue.
Abs + quads
Brace abs maximally. Try to drag feet toward hands. Every muscle group firing simultaneously.
Duration
20–30 s of true maximum tension. If you can hold longer, you weren't tensing maximally. Stop, breathe, reset.
Set tracker
Set 120–30 s max tension
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Set 220–30 s max tension
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Set 320–30 s max tension
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0:25
1:00
Cool-down — 5 min
Chest opener / The Tent Peg — hold longer this week60 s / side
✓
Shoulder cross-body stretch30 s / arm
✓
Tricep overhead stretch30 s / arm
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The Bow (child's pose arms wide)60 s
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The Breath Prayer (4-4-4-4 box breathing)5 cycles
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Tuesday — Zone 2 Run + Core
Zone 2 replaces intervals45 minNew format
Phase 2 Tuesday changeHigh-knees intervals replaced by steady-state Zone 2 running. This builds aerobic base, mitochondrial density, and fat-oxidation efficiency — the engine that makes all other training more effective. Core work continues with harder variations.
🏃
Zone 2 run / brisk walk NEW
25 min continuousNasal breathing target
Zone 2 targets — 40s male, 65 kg
Heart rate105–130 bpm
Effort4–5 / 10 — fully conversational
Talk testFull sentences without pausing to breathe
Nasal breathingTarget — if mouth-breathing, slow down
Duration25 min — week 5 starting point
Coaching cues
Why Zone 2?
80% of aerobic adaptation occurs in Zone 2. Phase 1 intervals built anaerobic capacity. Zone 2 builds the aerobic base that everything else runs on — mitochondrial density, fat oxidation, cardiac efficiency.
Too hard to run?
Brisk walk with arms pumping = valid Zone 2. Don't ego-run at Zone 4 because walking seems easy. The HR number is the target, not the pace.
No HR watch?
Talk test: recite a full sentence of 8–10 words without gasping for breath between words. If you gasp mid-sentence — slow down.
Morning fasted is ideal
Zone 2 before breakfast maximises fat oxidation. Not mandatory — but if the timing works, it's the most metabolically effective slot for this session.
25:00
🐛
Dead bug — advanced
3 × 12 / side60 s rest
Phase 1 peak3 × 12 / side — legs raised high
Phase 23 × 12 / side — legs progressively lower, closer to floor if back stays flat
Coaching cues
Regression is still valid
Shorter range with a flat back beats longer range with an arched back every time. Increase range incrementally over weeks.
Contralateral reach
As legs extend lower, reach the opposite arm further overhead simultaneously. Full diagonal reach — this is the advanced variation.
Set 112 / side
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Set 212 / side
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Set 312 / side
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1:00
⬛
Side plank — top arm reach
3 × 30–35 s / side45 s rest
Phase 1 peak2 × 30 s / side — hand on hip
Phase 23 × 30–35 s / side — top arm extended to ceiling (adds a set + arm variation)
Coaching cues
Top arm extension
Reach arm straight to ceiling, perpendicular to floor. This adds anti-rotation demand and recruits the rotator cuff of the upper arm.
Still too hard?
Keep hand on hip and build to 40+ s before adding the arm variation.
Set 1L30–35 s · arm up
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Set 1R30–35 s · arm up
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Set 2L30–35 s · arm up
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Set 2R30–35 s · arm up
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Set 3L30–35 s · arm up
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Set 3R30–35 s · arm up
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0:32
0:45
⚓
Hollow body hold
3 × 30–35 s60 s rest
Phase 1 peak3 × 30 s — moderate leg height
Phase 23 × 30–35 s — legs slightly lower · add slow arm pull-down mid-hold
Coaching cues
Leg height
Lower legs 5° vs Phase 1 end position. Lower back must stay completely flat. If it arches, hold at previous height.
Arm cue
Slowly pull arms from overhead down to sides mid-hold, then return. This challenges the hollow position dynamically.
Set 130–35 s hold
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Set 230–35 s hold
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Set 330–35 s hold
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0:32
1:00
Cool-down — 5 min
Walk in place — slow HR down2 min
✓
Standing quad stretch30 s / leg
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Hip flexor lunge stretch45 s / side
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Seated hamstring stretch45 s / leg
✓
The Watchtower (supine twist)30 s / side
✓
Wednesday — Pull Strength
Back · Biceps · Rear delts40 minNordic curl added
Phase 2 Pull changesAll Phase 1 pulling exercises continue with 3-1-1 tempo on rows. Nordic hamstring curl is the major new exercise. Face pull volume increases to 4 sets — this is the most important shoulder health exercise in Phase 2.
Warm-up
Shoulder rolls + thoracic cat-cow60 s
Band pull-apart or towel stretch2 × 15
Child's pose / The Bow — lat stretch45 s
Nordic curl negatives × 3 slow — feel the hamstrings loadeccentric only
Scapular circles10 each way
🔄
Inverted row — 3-1-1 tempo
3 × 10–14 reps90 s rest
Phase 1 peak3 × 12–15 reps — normal pace
Phase 23 × 10–14 reps — 3-1-1 tempo (3 s lower, 1 s pause, 1 s pull)
3
Seconds eccentric (lower)
1
Second pause (bottom)
1
Second concentric (up)
Coaching cues
Scapula first
Retract shoulder blades before bending the elbows — same as Phase 1. The 3 s eccentric makes this retraction more critical for shoulder health.
Harder position
Move feet further forward (more horizontal body = harder). Adjust to keep reps in the 10–14 range at 3-1-1.
Set 110–14 reps · 3-1-1
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Set 210–14 reps · 3-1-1
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Set 310–14 reps · 3-1-1
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1:30
🦵
Nordic hamstring curl NEW
3 × 3–5 negatives90 s restInjury prevention
Most important injury-prevention exercise in Phase 2Nordic curls develop eccentric hamstring strength — preventing the most common lower-body injury in athletic men over 40. Start with negatives only. 3–5 reps is correct. This exercise is brutally hard.
Setup
Anchor
Kneel on a padded surface. Hook feet under a sofa, heavy furniture, or have someone hold your ankles. Thighs vertical. Body upright at start.
The negative
Keeping hips extended (body rigid — don't hinge at hip), slowly lower chest toward floor by letting knees extend. Hamstrings resist this. Take 3–5 s to lower.
The catch
When hamstrings can no longer resist, catch yourself with hands. Gently push the floor to assist back up. The concentric pull-up phase is NOT the exercise yet — just return to start.
Critical cue
Do NOT hinge at the hip. You're falling forward like a rigid plank pivoting at the knees, not sitting back.
Why so few reps?
Nordic curls are extraordinarily demanding on the proximal hamstring tendon. 3–5 negatives with full control is the correct starting dose. Add 1 rep every 2 weeks.
When to add concentric
When you can do 5 slow negatives catching yourself only in the last 20% of range — you're ready to attempt the pull-up. That's likely Phase 3 territory.
Set 13–5 negatives · 3–5 s eccentric
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Set 23–5 negatives · 3–5 s eccentric
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Set 33–5 negatives · 3–5 s eccentric
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1:30
Expected sorenessDay-2 DOMS from Nordics can be intense the first 1–2 weeks. This is normal. Do not skip Thursday legs because of it. Gentle movement accelerates recovery. Sharp pain during the exercise (not muscular burn) = stop immediately.
🦸
Superman hold — Y/T arms
3 × 12 reps · 5 s hold60 s rest
Phase 1 peak3 × 12 reps · 5 s hold
Phase 23 × 12 reps · 5 s hold + alternate Y-arms (45°) and T-arms (90°) each set
Set 112 reps · 5 s hold · Y-arms (45°)
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Set 212 reps · 5 s hold · T-arms (90°)
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Set 312 reps · 5 s hold · Y-arms (45°)
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1:00
↩️
Resistance band row — 3-1-1
3 × 15 reps90 s rest
Phase 1 peak3 × 15 reps — normal pace
Phase 23 × 15 reps — 3-1-1 tempo · heavier band if available
Set 115 reps · 3-1-1
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Set 215 reps · 3-1-1
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Set 315 reps · 3-1-1
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1:30
🎯
Face pull — 4 sets +1 set
4 × 20 reps45 s restShoulder armour
Phase 1 peak3 × 20 reps
Phase 24 × 20 reps — add a set — most important exercise in the program
With archer push-ups and elevated pike push-ups in Phase 2, rotator cuff demand increases significantly. Face pulls are the counterbalance. Never skip them — if anything, overdo them. Keep load light and technique precise.
Set 120 reps · hands to ears · full external rotation
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Set 220 reps
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Set 320 reps
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Set 4 ⬆️20 reps
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0:45
Cool-down — 5 min
Child's pose / The Bow (arms wide — lat stretch)60 s
✓
Thread-the-needle thoracic stretch30 s / side
✓
Standing hamstring stretch (post-Nordic)60 s / leg
Phase 2 Legs changesBulgarian split squat (BSS) is the primary new exercise — replaces the reverse lunge as the unilateral movement. Single-leg glute bridge replaces double-leg. Step-up and squats continue with 3-1-1 tempo. Single-leg calf raise replaces double-leg. Nordic DOMS may still be present — continue training.
Warm-up
Ankle circles + calf raises10 each foot
Hip circles + deep hip flexor stretch60 s each side
Slow bodyweight squat × 103 s down, pause
Lunge with thoracic rotation × 5 each sidefeel the hip flexor open
BSS rehearsal — rear foot on chair, 5 reps bodyweight onlyget the feel of the position
🏋️
Bulgarian split squat NEW
3 × 8–10 reps / leg90 s restHardest leg exercise in Phase 2
The Bulgarian split squat places the rear foot on a chair, creating deep unilateral loading through the front leg. More demanding than the reverse lunge — and more specific to single-leg strength, balance, and hip mobility.
Coaching cues
Setup
Stand 60–70 cm in front of a chair. Place the top of the rear foot on the chair (laces down). Front foot flat, facing forward. You should feel a hip flexor stretch immediately.
Front foot position
Step out further than feels natural. When you lower, the front shin should stay close to vertical and the front knee track over the second toe.
The descent
Lower straight down — not forward. Rear knee drops toward floor, stopping 2–5 cm above it. Keep torso upright.
The drive
Push through front heel to stand. Squeeze front glute at the top. Full extension — don't lock knee, but stand fully tall.
Balance
Hands on hips or arms out front. It takes 2–3 sessions to feel stable — don't judge the exercise by week 5. Wobbling is normal.
Hip flexor tightness
Severe anterior hip pinch in rear leg = reduce chair elevation height. Mobility issue, not strength.
Set 1L8–10 reps
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Set 1R8–10 reps
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Set 2L8–10 reps
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Set 2R8–10 reps
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Set 3L8–10 reps
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Set 3R8–10 reps
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1:30
Watch forKnee cave on front leg — push knee out over second toe. Torso collapsing forward — stay upright. Any sharp knee pain: stop and assess.
🦵
Bodyweight squat — 3-1-1
3 × 20–25 reps90 s rest
Phase 1 peak4 × 20 reps — normal pace
Phase 23 × 20–25 reps — 3-1-1 tempo (3 s descent, 1 s pause, 1 s drive)
Squats drop to 3 sets because BSS takes the unilateral volume. The 3 s descent removes momentum and builds strength in the deep quad position. This is harder than the rep count suggests.
Set 120–25 reps · 3-1-1
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Set 220–25 reps · 3-1-1
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Set 320–25 reps · 3-1-1
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1:30
🌉
Single-leg glute bridge NEW
3 × 12–15 / leg60 s rest
Phase 1 peak3 × 20 reps double-leg · 2 s hold
Phase 23 × 12–15 single-leg · 2 s hold at top
Coaching cues
Setup
Start as double-leg bridge. Extend one leg straight out. All drive through the bent-leg heel.
Level hips
Non-pressing side hip must stay level — don't let it drop. Lateral glute and core engage to prevent this. A common weak point.
Too hard?
Return to double-leg with a 3 s eccentric per rep. Master that before single-leg.
Set 1L12–15 reps · 2 s hold
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Set 1R12–15 reps · 2 s hold
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Set 2L12–15 reps · 2 s hold
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Set 2R12–15 reps · 2 s hold
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Set 3L12–15 reps · 2 s hold
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Set 3R12–15 reps · 2 s hold
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1:00
🪜
Step-up — 3-1-1 tempo
3 × 12 / leg90 s rest
Phase 1 peak3 × 14 / leg — normal pace
Phase 23 × 12 / leg — 3-1-1 (3 s lower, 1 s pause, 1 s drive up)
Single-leg roughly triples the effective load on the Achilles tendon. Start at 15 reps — do not open at 25.
4 s eccentric mandatory
The slow lowering is the most therapeutic part for tendon health and most demanding for the gastrocnemius. Never rush it.
Set 1L15 reps · 4 s down
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Set 1R15 reps · 4 s down
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Set 2L15 reps · 4 s down
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Set 2R15 reps · 4 s down
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Set 3L15 reps · 4 s down
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Set 3R15 reps · 4 s down
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1:00
Cool-down — 5 min
Deep lunge hip flexor — hold longer for BSS adaptation60 s / side
✓
Standing quad stretch45 s / leg
✓
Seated hamstring stretch — especially post-Nordic DOMS60 s / leg
✓
Pigeon pose / The Yielded Hip60 s / side
✓
The Watchtower (supine twist)45 s / side
✓
Friday — EMOM Conditioning
Every Minute On the Minute35 minReplaces Tabata
Phase 2 Friday change — EMOM replaces TabataEMOM (Every Minute On the Minute): at the start of each minute perform the prescribed reps, then rest for the remainder of that minute. As you get fitter, rest periods grow automatically — the format self-adjusts to your capacity. 20 minutes · 4 exercises rotating · 5 rounds.
20 minutes · 4 exercises · 5 rounds each. Every minute: do your reps, rest the remainder. The faster you finish, the longer you rest.
Min 1 · Push-ups × 10
Min 2 · BW Squat × 15
Min 3 · Inverted Row × 8
Min 4 · Burpees × 5
↑ Repeat this 4-move block 5 times = 20 minutes total
Ready
1:00
Press Start
Round 1 of 5 · Exercise 1 of 4
How EMOM works
The format
At the start of every minute, perform the prescribed reps. Whatever time remains in that minute is your rest. Timer resets at the top of the next minute.
Rest period logic
If push-ups × 10 takes 20 s, you rest 40 s. As you get fitter, your rest grows — real-time progress feedback.
Scaling
Consistently finishing in under 20 s? Add 2 reps. Consistently taking over 45 s? Reduce 2 reps. Aim for 25–40 s of work per minute.
vs Tabata
Tabata is maximum effort every interval. EMOM is quality reps at a strong (not max) pace with self-regulating rest. More sustainable long-term.
3-1-1 tempo throughout40 minTempo format replaces standard
Phase 2 Saturday changeThe Saturday session is now dedicated tempo training. Same exercises as Phase 1 Saturday, but 3-1-1 cadence transforms them into a structural strength session. The Zone 2 walk/jog extends to 25 min.
3-1-1 Tempo training — Saturday principle
3
Seconds eccentric (lower)
1
Second pause (bottom)
1
Second concentric (up)
Why tempo?
Time under tension
Tempo increases time under tension 3–5× vs normal speed. 10 reps at 3-1-1 produces more muscular stimulus than 25 fast reps — and eliminates momentum.
Structural work
Slower tempo builds ligament, tendon, and joint stability that faster work cannot develop.
Saturday intensity
This is moderate, purposeful, deliberate — not maximum effort. Active recovery with a strength stimulus.
Breathing rhythm
Breathe in on the 3 s eccentric, pause and brace on the 1 s, breathe out on the 1 s concentric.
Week 5 targets
Bear crawl3 × 20 m — deliberately slow, 4+ s per step
Push-up to Tent Peg3 × 8–10 reps — 3 s push-up down, 5 s hold in Tent Peg
Lateral lunge3 × 8 / side — 3 s lower, 1 s pause at depth, 1 s drive
Single-leg deadlift3 × 8 / leg — 3 s hinge, 1 s hold at bottom, 1 s return
Zone 2 walk/jog25 min (extended from Phase 1's 20 min)
🐻
Bear crawl — tempo
3 × 20 m60 s rest
Slow each step to 3–4 seconds. The longer the knee hovers at this pace, the greater the shoulder stability and core engagement. Think of it as a moving RKC plank.
Set 120 m · 4 s / step
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Set 220 m · 4 s / step
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Set 320 m · 4 s / step
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1:00
🔄
Push-up to Tent Peg — tempo
3 × 8–10 reps60 s rest
Push-up phase
3 s descent to floor, 1 s pause, 1 s drive up. Same 3-1-1 as Monday push session.
Tent Peg hold
Hold 5 s in the inverted V. Heels pressing down, arms straight, head between arms. This is an active stretch and isometric hold simultaneously.
Set 18–10 reps · 3-1-1 · 5 s Tent Peg
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Set 28–10 reps · 3-1-1 · 5 s Tent Peg
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Set 38–10 reps · 3-1-1 · 5 s Tent Peg
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1:00
↔️
Lateral lunge — tempo
3 × 8 / side75 s rest
3 s down
Step wide and lower in exactly 3 counts. Feel every phase of the inner thigh stretch building as you load into the hip.
1 s pause
At full depth — maximum hip load. Hold without bouncing. This is where hip mobility gains happen.
1 s drive
Push through the full foot. Squeeze glute as you return to standing.
Set 18 / side · 3-1-1
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Set 28 / side · 3-1-1
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Set 38 / side · 3-1-1
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1:15
⚖️
Single-leg deadlift — tempo
3 × 8 / leg75 s rest
3 s hinge
Lower in 3 counts. Feel the hamstring stretch build gradually. Don't rush the eccentric — this is where strength is built.
1 s hold at bottom
Full hinge, hamstring fully loaded. Balance is hardest here — eyes fixed on one floor point.
1 s return
Drive through the standing heel. Hip extends as you rise. Squeeze glute at top.
Set 18 / leg · 3-1-1
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Set 28 / leg · 3-1-1
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Set 38 / leg · 3-1-1
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1:15
🚶
Zone 2 walk / jog
25 minZone 1–2 only
Extended to 25 minutes from Phase 1's 20. Same Zone 2 rules — fully conversational, nasal breathing if possible, 105–130 bpm. Active recovery and aerobic base building simultaneously.
25:00
Cool-down — 5 min
Standing quad stretch30 s / leg
✓
Hip flexor lunge stretch45 s / side
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Seated hamstring stretch45 s / leg
✓
The Watchtower (supine twist)45 s / side
✓
The Breath Prayer (4-4-4-4)5 cycles
✓
Sunday — Full Rest 🙏
Phase 2 Week 1 complete. Your body is processing a major new stimulus from archer push-ups, elevated pikes, Bulgarian split squats, Nordic curls, EMOM conditioning, and Zone 2 running. Sunday rest is not optional — it is where these new patterns consolidate.
Recovery checklist
Sleep 8+ hrs — GH secretion peaks this weektonight
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Hydrate — extra 500 ml for hamstring recoveryall day
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Protein — 130 g target even on rest daymeals
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Right shoulder status from Monday archers — note any changesjournal
"Be strong and courageous. Do not be afraid; do not be discouraged." — Joshua 1:9
Week 6 — Load
Motor patterns from week 5 are now familiar. Increase reps on every new exercise and add 5 s to all timed holds. Nordic curls add 1 rep. Archer push-ups increase by 2 reps per side. Zone 2 extends to 28 minutes. EMOM reps increase by 1–2. This is the primary volume-building week of Phase 2.
Monday — Push Strength
Chest · Shoulders · Triceps35 min
Face pulls before every push session — mandatory2 × 15 light band in warm-up. Do not skip.
This week's targets
Archer push-up7–10 / side · check shoulder angle
Elevated pike push-up8–12 reps · same or greater elevation
Week 6 cue — archer: resist the urge to widen the stance further for more range. Prioritise control over range-of-motion chase. The pressing arm stays at 90° at full depth.
Archer × 37–10 / side · check shoulder angle
✓
Elevated pike × 38–12 reps · same or greater elevation
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Diamond 3-1-1 × 314–17 reps · 3-1-1
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Chair dip elevated × 314–17 reps · elevated feet
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RKC plank × 328 s
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1:30
0:28
Cool-down — 5 min
Chest opener / The Tent Peg60 s / side
✓
Shoulder cross-body stretch30 s / arm
✓
Tricep overhead stretch30 s / arm
✓
The Bow (child's pose)60 s
✓
The Breath Prayer 4-4-4-45 cycles
✓
Tuesday — Zone 2 Run + Core
Zone 228 min run + core
Zone 2 targets — 40s male, 65 kg
Heart rate105–130 bpm
Effort4–5 / 10 — fully conversational
BreathingNasal if possible — mouth = slow down
Duration28 min
28:00
Core work — after the run
Dead bug × 314 / side
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Side plank × 335 s / side · arm up
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Hollow body × 335 s hold
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1:00
0:35
Cool-down — 5 min
Walk in place — slow HR down2 min
✓
Standing quad stretch30 s / leg
✓
Hip flexor lunge stretch45 s / side
✓
Seated hamstring stretch45 s / leg
✓
The Watchtower30 s / side
✓
Wednesday — Pull Strength
Back · Biceps · Rear delts40 min
This week's targets
Inverted row — 3-1-112–15 reps · 3-1-1 · more horizontal position
Nordic curl negatives4–6 negatives · aim for 4 s eccentric all reps
Superman holds12 reps · 5 s hold · Y + T alternating
Band row — 3-1-115 reps · 3-1-1 · heavier band or step back further
Face pull4 × 20 reps
Inverted row × 312–15 reps · 3-1-1 · more horizontal position
✓
Nordic curl × 34–6 negatives · aim for 4 s eccentric all reps
✓
Superman × 312 reps · 5 s hold · Y + T alternating
✓
Band row × 315 reps · 3-1-1 · heavier band or step back further
✓
Face pull × 420 reps
✓
1:30
0:45
Cool-down — 5 min
The Bow — lat stretch60 s
✓
Thread-the-needle thoracic stretch30 s / side
✓
Hamstring stretch — post-Nordic60 s / leg
✓
The Watchtower30 s / side
✓
The Breath Prayer5 cycles
✓
Thursday — Legs + Unilateral
Quads · Glutes · Hamstrings45 min
This week's targets
Bulgarian split squat10–12 / leg · more upright torso
BW Squat — 3-1-122–27 reps · 3-1-1
Single-leg glute bridge14–17 / leg · 2 s hold
Step-up — 3-1-114 / leg · 3-1-1
Single-leg calf raise — 4 s eccentric17 / leg · 4 s down
Push-up to Tent Peg3 × 10–12 reps · 7 s Tent Peg hold
Lateral lunge — 3-1-13 × 10 / side
Single-leg deadlift — 3-1-13 × 10 / leg
Zone 2 walk/jog27 min
Bear crawl × 325 m · slow
✓
Push-up to Tent Peg × 310–12 reps · 7 s hold
✓
Lateral lunge × 310 / side · 3-1-1
✓
Single-leg DL × 310 / leg · 3-1-1
✓
Zone 2 walk/jog27 min
✓
27:00
1:15
Cool-down — 5 min
Quad stretch30 s / leg
✓
Hip flexor lunge stretch45 s / side
✓
Hamstring stretch45 s / leg
✓
The Watchtower45 s / side
✓
The Breath Prayer5 cycles
✓
Sunday — Full Rest 🙏
Week 6 complete. Midpoint of Phase 2. BSS should feel significantly more stable. Nordic DOMS should be much less severe. These are signs of real structural adaptation.
"For I know the plans I have for you — plans to prosper you and not to harm you." — Jeremiah 29:11
Week 7 — Peak load
The hardest week of Phase 2. All exercises push to the top of their Phase 2 rep ranges. Zone 2 extends to 30 minutes. EMOM reps increase again. Nordic curls can attempt partial concentric assistance on the final set. Bulgarian split squat hits 14+ reps per leg. You will earn the deload.
Monday — Push Strength
Chest · Shoulders · Triceps35 min
Face pulls before every push session — mandatory2 × 15 light band in warm-up. Do not skip.
Week 7 key cue — elevated pike: focus on maximum depth and the most vertical hip angle you've achieved. If you've been doing 40 cm elevation, try 50 cm. More vertical = greater Phase 3 readiness.
Bear crawl3 × 25 m · try lateral crawl 1 set · deliberately slow
Push-up to Tent Peg3 × 12–14 reps · 10 s Tent Peg hold
Lateral lunge — 3-1-13 × 12 / side
Single-leg deadlift — 3-1-13 × 12 / leg
Zone 2 walk/jog30 min
Bear crawl × 325 m · try lateral crawl 1 set · slow
✓
Push-up to Tent Peg × 312–14 reps · 10 s hold
✓
Lateral lunge × 312 / side · 3-1-1
✓
Single-leg DL × 312 / leg · 3-1-1
✓
Zone 2 walk/jog30 min
✓
30:00
1:15
Cool-down — 5 min
Quad stretch30 s / leg
✓
Hip flexor lunge stretch45 s / side
✓
Hamstring stretch45 s / leg
✓
The Watchtower45 s / side
✓
The Breath Prayer5 cycles
✓
Sunday — Full Rest 🙏
Week 7 was the hardest of Phase 2. Deload follows. All the adaptations from 3 weeks of progressive overload consolidate during week 8. Do not train today. Rest is the session.
"Be still, and know that I am God." — Psalm 46:10
Week 8 — Deload (−40% volume)
Drop all sets from 3 to 2. Keep intensity, tempo, and rest periods identical. Nordic curls drop to 2 sets × 3 negatives. Zone 2 drops to 20 minutes. EMOM drops to 3 rounds (12 minutes). BSS drops to 2 sets per leg. This week supercompensation happens — do not skip it.
Monday — Push Strength Deload
2 sets · same reps · same tempo25 min
Deload principle — 40% volume reductionDrop from 3 sets to 2 sets per exercise. Keep every rep, every tempo count, every rest period identical. Volume drops; intensity stays. This is when supercompensation — overadaptation — happens. You will feel strong. That is correct.
Deload targets (2 sets each)
Archer push-up2 × 10–12 / side
Elevated pike push-up2 × 10–14 reps
Diamond push-up — 3-1-12 × 16–19 reps
Chair dip — elevated feet2 × 16–19 reps
RKC plank2 × 30 s max tension
Archer × 210–12 / side
✓
Elevated pike × 210–14 reps
✓
Diamond 3-1-1 × 216–19 reps
✓
Chair dip elevated × 216–19 reps
✓
RKC plank × 230 s max tension
✓
1:30
0:30
Cool-down — 5 min
Chest opener / The Tent Peg60 s / side
✓
Shoulder cross-body stretch30 s / arm
✓
The Bow60 s
✓
The Breath Prayer 4-4-4-45 cycles
✓
Tuesday — Zone 2 + Core Deload
20 min Zone 22 sets core
Zone 2 targets — 40s male, 65 kg
Heart rate105–130 bpm
Effort4–5 / 10 — fully conversational
BreathingNasal if possible — mouth = slow down
Duration20 min — back to week 5 starting point
20:00
Core — 2 sets each
Dead bug × 212 / side
✓
Side plank × 235 s / side · arm up
✓
Hollow body × 235 s hold
✓
1:00
0:35
Cool-down — 5 min
Walk in place2 min
✓
Quad stretch30 s / leg
✓
Hip flexor stretch45 s / side
✓
Hamstring stretch45 s / leg
✓
The Watchtower30 s / side
✓
Wednesday — Pull Strength Deload
2 sets · same reps30 min
Deload targets (2 sets each)
Inverted row — 3-1-12 × 12–15 reps
Nordic curl2 × 3 negatives — conservative deload
Superman holds2 × 12 reps · 5 s hold
Band row — 3-1-12 × 15 reps
Face pull3 × 20 reps (drop 1 set but maintain frequency)
Inverted row × 212–15 reps · 3-1-1
✓
Nordic curl × 23 negatives
✓
Superman × 212 reps · 5 s hold
✓
Band row × 215 reps · 3-1-1
✓
Face pull × 320 reps
✓
1:30
0:45
Cool-down — 5 min
The Bow — lat stretch60 s
✓
Thread-the-needle30 s / side
✓
Hamstring stretch60 s / leg
✓
The Watchtower30 s / side
✓
The Breath Prayer5 cycles
✓
Thursday — Legs + Unilateral Deload
2 sets · same reps · same tempo30 min
Deload targets (2 sets each)
Bulgarian split squat2 × 10 / leg
BW Squat — 3-1-12 × 20 reps
Single-leg glute bridge2 × 12 / leg
Step-up — 3-1-12 × 12 / leg
Single-leg calf raise — 4 s eccentric2 × 15 / leg
Set 1L10 reps
✓
Set 1R10 reps
✓
Set 2L10 reps
✓
Set 2R10 reps
✓
BW Squat × 220 reps · 3-1-1
✓
SL bridge × 2 / leg12 reps
✓
Step-up × 2 / leg12 reps · 3-1-1
✓
SL calf raise × 2 / leg15 reps · 4 s down
✓
1:30
1:00
Cool-down — 5 min
Deep lunge hip flexor60 s / side
✓
Quad stretch45 s / leg
✓
Hamstring stretch60 s / leg
✓
The Yielded Hip60 s / side
✓
The Watchtower45 s / side
✓
Friday — EMOM Deload — 3 rounds only
12 minutes — stop after round 3+ full mobility
EMOM deload formatRun the timer but stop after Round 3 (12 minutes). Same reps as week 7. After stopping, spend 25 minutes on the full mobility block — this week mobility is the priority.
Stop after Round 3 (12 minutes). Push × 14 · Squat × 20 · Row × 12 · Burpee × 7 — same as week 7.
Ready
1:00
Press Start
Round 1 of 5 · Exercise 1 of 4
Deload EMOM targets — same reps as week 7
Push-ups14 reps
BW Squat20 reps
Inverted Row12 reps
Burpees7 reps — full with push-up
DurationSTOP after 3 rounds (12 min), then 25 min mobility
2 sets each · walk extended35 min walk is the priority
Saturday deloadDrop 1 set from each exercise (3→2). Keep all reps and tempo identical. Extend the Zone 2 walk to 35 minutes — this week the walk IS the primary training stimulus.
Deload targets (2 sets each)
Bear crawl2 × 25 m · slow
Push-up to Tent Peg2 × 10 reps · 10 s Tent Peg hold
Lateral lunge — 3-1-12 × 10 / side
Single-leg DL — 3-1-12 × 10 / leg
Zone 2 walk/jog35 min extended — most important thing today
Bear crawl × 225 m · slow
✓
Push-up to Tent Peg × 210 reps · 10 s hold
✓
Lateral lunge × 210 / side · 3-1-1
✓
Single-leg DL × 210 / leg · 3-1-1
✓
Zone 2 walk/jog35 min
✓
35:00
1:15
Cool-down — 5 min
Quad stretch30 s / leg
✓
Hip flexor lunge stretch45 s / side
✓
Hamstring stretch45 s / leg
✓
The Watchtower45 s / side
✓
The Breath Prayer5 cycles
✓
Sunday — Phase 2 Complete 🏆
Eight weeks. Two complete phases. You now have archer push-ups, elevated pike push-ups, Bulgarian split squats, Nordic hamstring curls, EMOM conditioning, tempo training, and 30 minutes of Zone 2 running in your toolkit. Phase 3 builds on all of this — maximum strength, AMRAP, handstand push-up progressions, and skill work.
Phase 2 completion checklist
Right shoulder — 8-week full status checkassess
✓
Archer push-up reps per side — note current maxjournal