Experimental mode · AI-generated workouts.
Daily training
2026-07-27
General Warm-Up15 min
- 3:00 easy row or bike, 0:05 burst every minute
- 10 push-ups
- 10 band pull-aparts
- 10 empty barbell bench press
- 5 plyo push-ups
Bench Press10 min
3 Reps at 82%
2 Reps at 87%
Max Reps to Technical Failure at 92%
Rest 2-3 Minutes Between Sets
ABSOLUTE STRENGTH
Stimulus
- Overview: Week 5 returns to the main lifts after the back-off week. Percentages are higher than the opening wave, so the final set may be only a few clean reps.
- Score: Reps completed on the final set.
Substitutions
BENCH PRESS
- Dumbbell bench press
- Floor press
- Strict press
- Push-ups
Movement prep
10 push-ups
10 empty barbell bench press
5 bench press at light weight
3 bench press at moderate weight
1 bench press at heavy warm-up weight
"Heavy Hands"15 min
5 Rounds For Time:
8 Dumbbell Bench Press, 50 / 35 lb
10 Strict Pull-ups
12/9 Calorie Bike
Time Cap: 15 Minutes
MUSCULAR ENDURANCE
Stimulus
- Overview: Upper-body stamina after the heavier bench exposure. Scale pull-ups so each round stays under 3:00.
- Target Score: 11-14 Minutes
Strategy
- Keep bench press unbroken, break pull-ups before failure, and bike at a repeatable pace.
Substitutions
DUMBBELL BENCH PRESS
- Reduce loading
- Push-ups
- Barbell bench press, 95 / 65 lb
STRICT PULL-UPS
- Banded strict pull-ups
- Ring rows
BIKE
- Same calories row or ski
- 150m run
Movement prep
2 Rounds:
5 dumbbell bench press
4 strict pull-ups
5/4 calorie bike