Jul 6–12

Mon 6

Strength

Push A

Progressive horizontal and vertical pressing strength.

Open log

Tue 7

Strength

Pull A

Progressive rowing and pulling strength.

Open log

Wed 8

Strength

Legs A

Progressive unilateral squat and hinge strength, plus carries.

Open log

Thu 9

Volume

Push B

Joint-friendly pressing volume and shoulder health.

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Fri 10

Volume

Pull B

Higher-rep pulling and upper-back volume.

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Sat 11

Volume

Legs B

Unilateral leg volume, hinge endurance, and extra bracing work.

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Sun 12

Rest

Rest

Rest, or light mobility and walking. Six training days only works if this one stays easy.

Open log

Logs stay on this device. After Steady has loaded once, the plan works offline in the gym or at home.