Mission Briefing
Foundation
Timeline
Monday
Push Day
Chest · Shoulders · Triceps
Tuesday
Pull Day
Back · Biceps · Rear Delts
Wednesday
Recovery / Mobility
Active recovery flow
Thursday
Leg Day
Quads · Hamstrings · Glutes
Friday
Upper Body
Chest · Back · Arms
Saturday
Cardio
Zone 2 endurance
Sunday
Rest Day
Recovery & Stretching