Experimental mode · AI-generated workouts.
Daily training
2026-07-20
General Warm-Up15 min
- 3:00 easy machine
- 10 push-ups
- 10 band pull-aparts
- 10 empty barbell strict press
- 5 empty barbell push press
Strict Press10 min
3 Sets:
6 Strict Press
Use 60-65% of 1RM strict press or a moderate load that leaves 2-3 reps in reserve.
Rest 2:00 Between Sets
ABSOLUTE STRENGTH
Stimulus
- Overview: Week 4 is a back-off week with alternate lifts. Keep the work crisp and submaximal so the body can absorb the first three weeks of loading.
- Score: Loading used across working sets.
Substitutions
STRICT PRESS
- Dumbbell strict press
- Seated press
- Push press
Movement prep
10 empty barbell strict press
5 strict press at light weight
5 strict press at moderate weight
"Reset Button"12 min
AMRAP 12:
10 Single Dumbbell Shoulder to Overhead, 50 / 35 lb
12 Sit-ups
14/11 Calorie Bike
Score: Rounds + Reps
AEROBIC POWER
Stimulus
- Overview: Moderate conditioning for a back-off day. Move smoothly and avoid pressing to failure.
- Target Score: 4-6 Rounds
Strategy
- Keep the dumbbell unbroken but relaxed. Use sit-ups to breathe and push the bike slightly.
Substitutions
SHOULDER TO OVERHEAD
- Reduce loading
- Push-ups
- Medball slams
SIT-UPS
- Tuck crunches
- V-ups
BIKE
- Same calories row or ski
- 150m run
Movement prep
2 Rounds:
5 dumbbell shoulder to overhead
6 sit-ups
5/4 calorie bike