Sep 7–13

Mon 7

Strength

Push A

Progressive horizontal and vertical pressing strength.

Open log

Tue 8

Strength

Pull A

Progressive rowing and pulling strength.

Open log

Wed 9

Strength

Legs A

Progressive unilateral squat and hinge strength, plus carries.

Open log

Thu 10

Volume

Push B

Joint-friendly pressing volume and shoulder health.

Open log

Fri 11

Volume

Pull B

Higher-rep pulling and upper-back volume.

Open log

Sat 12

Volume

Legs B

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

Open log

Sun 13

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.