Monday: Upper Body Push (Strength Focus)

1. Bench Press: 4 sets of 3-5 reps (85-90% 1RM)
2. Overhead Press: 3 sets of 4-6 reps
3. Incline Dumbbell Press: 3 sets of 6-8 reps
4. Close-Grip Bench Press: 3 sets of 6-8 reps (added for triceps)
5. Tricep Pushdowns: 4 sets of 8-10 reps (increased volume)

Tuesday: HIIT (VO2max Focus)

• Warm-up: 10 minutes progressive zone 2 cardio
• Main set: 12 x (30s sprint at 95-100% max effort / 90s active rest)
• Cool-down: 10 minutes zone 2 cardio

Wednesday: Active Recovery

• 60 minutes zone-2 light activity (walking, swimming, or yoga)
• Foam rolling and mobility work

Thursday: Upper Body Pull (Strength Focus)

1. Weighted Pull-Ups: 4 sets of 3-5 reps
2. Pendlay Rows: 3 sets of 4-6 reps
3. Face Pulls: 3 sets of 10-12 reps
4. Bicep Curls: 3 sets of 8-10 reps
5. Dips: 3 sets of 6-8 reps (added for triceps)

Friday: 4x4 Intervals (VO2max Focus)

• Warm-up: 10 minutes progressive zone 2 cardio
• Main set: 4 x (4 minutes at 90-95% max heart rate / 4 minutes active rest)
• Cool-down: 10 minutes zone 2 cardio

Saturday: Upper Body Push/Pull (Hypertrophy Focus)

1. Incline Bench Press: 3 sets of 8-10 reps
2. Weighted Chin-Ups: 3 sets of 8-10 reps
3. Dumbbell Shoulder Press: 3 sets of 10-12 reps
4. Cable Rows: 3 sets of 10-12 reps
5. Dips: 4 sets of 10-12 reps (increased volume)
6. Overhead Tricep Extensions: 3 sets of 10-12 reps (added for triceps)

Sunday: Complete Rest

• Focus on sleep, nutrition, and stress management

Progressive Overload:

• Resistance (Strength): Increase weight by 2-3% when you can complete all sets at the top of the rep range for two consecutive sessions.
• Resistance (Hypertrophy): Increase weight by 5% when you can complete all sets at the top of the rep range for two consecutive sessions.
• HIIT: Every 2 weeks, increase sprint duration by 5s (up to 40s max) and decrease rest by 5s (down to 60s min).
• 4x4: Every 2 weeks, increase to 5x4, then 6x4, maintaining intensity.

Recovery Strategies:

1. Sleep: Aim for 7-9 hours per night, consistent sleep and wake times.
2. Active recovery: Light activity on rest days to promote blood flow.
3. Foam rolling: 10-15 minutes post-workout and on rest days.
4. Cold therapy: 10-minute cold shower or ice bath after intense sessions.
5. Stress management: Daily meditation or deep breathing exercises.

Nutrition:

1. Maintain ketogenic approach with 1g protein per pound of bodyweight.
2. Carbohydrate timing: 30-50g before and after HIIT/4x4 sessions.
3. Hydration: Aim for clear or light yellow urine throughout the day.
4. Consider supplements: Creatine monohydrate (5g daily), fish oil (2-3g EPA/DHA daily).

Monitoring:

1. Track morning heart rate and HRV daily.
2. Use RPE (Rate of Perceived Exertion) to guide intensity in both resistance and cardio sessions.
3. Perform a 5k time trial every 4-6 weeks to gauge VO2max progress.
4. Take progress photos and measurements monthly.