Jan 11–17

Mon 11

Strength

Push A

Progressive horizontal and vertical pressing strength.

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Tue 12

Strength

Pull A

Progressive rowing and pulling strength.

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Wed 13

Strength

Legs A

Progressive unilateral squat and hinge strength, plus carries.

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Thu 14

Volume

Push B

Joint-friendly pressing volume and shoulder health.

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Fri 15

Volume

Pull B

Higher-rep pulling and upper-back volume.

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Sat 16

Volume

Legs B

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

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Sun 17

Rest

Rest

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

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