Mission Brief
Week 1 · Foundation
Friday · Orders Received
Upper Body
Strength Operation
Chest · Back · Arms
Strength OperationReady
ChestBackArms
1h
Duration
5
Exercises
+240
XP Reward
Projected Volume20k kg
Mission Brief
Execute the plan with precision. Log every set. Bank the work.
Order of Operations
5 blocks
01
Bench Press
4 × 6 · Chest
100 kg
Target
02
Pull-ups
4 × 8 · Back
Bodyweight
Target
03
Overhead Press
3 × 8 · Shoulders
55 kg
Target
04
Chest-Supported Row
3 × 10 · Back
40 kg
Target
05
Superset — Curl / Pushdown
3 × 12 · Arms
—
Target
Warm-Up Protocol
Prime the system · 5–8 min
- Band pull-apart × 20
- Push-up × 10
- Scap pull-up × 8
Equipment Required
4 items
- Barbell + plates
- Pull-up bar
- Dumbbells
- Bench
Commander's Brief
Orders from command
- Log every working set — data compounds.
- Rest 90-180s between top sets.
Ready for Deployment
Orders received · Ready for deployment