Sep 21–27

Mon 21

Strength

Push A

Progressive horizontal and vertical pressing strength.

Open log

Tue 22

Strength

Pull A

Progressive rowing and pulling strength.

Open log

Wed 23

Strength

Legs A

Progressive unilateral squat and hinge strength, plus carries.

Open log

Thu 24

Volume

Push B

Joint-friendly pressing volume and shoulder health.

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Fri 25

Volume

Pull B

Higher-rep pulling and upper-back volume.

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Sat 26

Volume

Legs B

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

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Sun 27

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.