Upper Strength
Bench press, rows, shoulders · 48 min
Friday · Week 6 of 8
Ready, Alex?
Prototype · sample programme and history
Today is built around deliberate, technically clean lower-body strength.
Today’s workout · 52 min
Lower Strength + Core
Complete today’s workoutAugust 10–16
This week’s programme
Mon
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Tue
Rest
Wed
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Thu
Move
Fri
Today
Sat
Cardio
Sun
Rest
Session plan
Conditioning + Core
Intervals, carries, trunk work · 41 min
Lower Strength
Squat focus and posterior chain · 52 min
Zone 2 Cardio
Bike, incline walk, or easy run · 35 min
Week at a glance
View progress
2 / 4
Sessions complete
9,840
lb volume logged
7.5
Average session RPE
3
Week training streak