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March 17, 2026 08:03
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Training Plan
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| <!DOCTYPE html> | |
| <html lang="en"> | |
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| <meta charset="UTF-8" /> | |
| <meta name="viewport" content="width=device-width, initial-scale=1.0" /> | |
| <title>5-Session Rotation</title> | |
| <style> | |
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| .exercise { | |
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| font-size: 15px; | |
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| </style> | |
| </head> | |
| <body> | |
| <div class="wrap"> | |
| <div class="grid"> | |
| <section class="card"> | |
| <h2>1 — Push</h2> | |
| <div class="meta"> | |
| <span class="pill">40–45 min</span> | |
| <span class="pill green">No cardio</span> | |
| </div> | |
| <div class="exercise-list"> | |
| <div class="exercise"><strong>A. Push-ups — 3×8–15</strong><div class="note">Stop 1–2 reps before failure.</div></div> | |
| <div class="exercise"><strong>B. DB overhead press (or pike push-ups) — 3×6–10</strong><div class="note">Main vertical press for balanced shoulder development.</div></div> | |
| <div class="exercise"><strong>C. Side delt raises — 3×12–20</strong><div class="note">Controlled reps, slight pause at the top.</div></div> | |
| <div class="exercise"><strong>D. Cable tricep extensions — 3×10–15</strong><div class="note">Any attachment you like.</div></div> | |
| <div class="exercise"><strong>E. Overhead tricep extensions — 2×10–15</strong><div class="note">Last accessory to cut if time is tight.</div></div> | |
| </div> | |
| </section> | |
| <section class="card"> | |
| <h2>2 — Pull + Carries</h2> | |
| <div class="meta"> | |
| <span class="pill">40–45 min</span> | |
| <span class="pill gold">Grip + core emphasis</span> | |
| </div> | |
| <div class="exercise-list"> | |
| <div class="exercise"><strong>A. Pull-ups — 3 sets</strong><div class="note">Leave 1–2 reps in reserve.</div></div> | |
| <div class="exercise"><strong>B. Lat pulldown — 3×8–12</strong><div class="note">Full stretch, drive elbows down.</div></div> | |
| <div class="exercise"><strong>C. Shrugs — 3×10–15</strong><div class="note">Brief pause at the top.</div></div> | |
| <div class="exercise"><strong>D. Farmer carries — 3 × 30–60 sec</strong><div class="note">Heavy, controlled, upright posture.</div></div> | |
| <div class="exercise"><strong>E. Suitcase carries — 2 × 30–45 sec/side</strong><div class="note">Anti-lateral flexion. Stay tall and move slowly.</div></div> | |
| <div class="exercise"><strong>F. DB curls — 2–3×8–12</strong><div class="note">Optional superset with reverse curls or wrist curls.</div></div> | |
| <div class="exercise"><strong>G. Reverse curls or wrist curls — 2×12–20</strong><div class="note">Drop these first if time is tight. Keep the carries.</div></div> | |
| </div> | |
| </section> | |
| <section class="card"> | |
| <h2>3 — Legs (Quad + Swings)</h2> | |
| <div class="meta"> | |
| <span class="pill">40–45 min</span> | |
| <span class="pill green">Squat day</span> | |
| </div> | |
| <div class="exercise-list"> | |
| <div class="exercise"><strong>A. Barbell squats — 4×5–8</strong><div class="note">Do 2–3 warm-up sets before work sets.</div></div> | |
| <div class="exercise"><strong>B. Leg extension — 3×10–15</strong><div class="note">Smooth tempo; don’t bounce.</div></div> | |
| <div class="exercise"><strong>C. Kettlebell swings — 3×12–20</strong><div class="note">Explosive hinge-driven reps. Treat as power work, not a grind.</div></div> | |
| <div class="exercise"><strong>D. Calf raises — 3×10–15</strong><div class="note">Full stretch at bottom, no bouncing.</div></div> | |
| <div class="exercise"><strong>E. Abs routine + side planks — 5–7 min</strong><div class="note">Minimal rest. Keep it moving.</div></div> | |
| </div> | |
| </section> | |
| <section class="card"> | |
| <h2>4 — Cardio Only (Zone 2)</h2> | |
| <div class="meta"> | |
| <span class="pill">45 min</span> | |
| <span class="pill green">Recovery-style day</span> | |
| </div> | |
| <div class="exercise-list"> | |
| <div class="exercise"><strong>Zone 2 cardio — 45 min</strong><div class="note">Target around 120 bpm steady.</div></div> | |
| <div class="exercise"><strong>Options</strong><div class="note">Bike, incline treadmill walk, or brisk outdoor walk.</div></div> | |
| <div class="exercise"><strong>Rule</strong><div class="note">No intervals here. Keep it boring, steady, and repeatable.</div></div> | |
| </div> | |
| </section> | |
| <section class="card"> | |
| <h2>5 — Lower (Posterior + Hips)</h2> | |
| <div class="meta"> | |
| <span class="pill">40–45 min</span> | |
| <span class="pill gold">Hinge day</span> | |
| </div> | |
| <div class="exercise-list"> | |
| <div class="exercise"><strong>A. Romanian deadlift (RDL) — 4×6–10</strong><div class="note">Slow eccentric, stretch the hamstrings, maintain a clean hinge.</div></div> | |
| <div class="exercise"><strong>B. Leg curl machine — 3×10–15</strong><div class="note">Strong squeeze at the top.</div></div> | |
| <div class="exercise"><strong>C. Kettlebell swings — 2×15–20</strong><div class="note">Lighter than Day 3. More rhythmic, less max power.</div></div> | |
| <div class="exercise"><strong>D. Adductor / Abductor — 3×12–20 each</strong><div class="note">Kept only on this day to avoid back-to-back recovery pressure.</div></div> | |
| <div class="exercise"><strong>E. Calf raises — 3×10–15</strong><div class="note">Full ROM.</div></div> | |
| <div class="exercise"><strong>F. Abs routine + side planks — 5–7 min</strong><div class="note">Same finisher as Session 3.</div></div> | |
| </div> | |
| <div class="footer-note">Optional refinement: alternate adductor and abductor emphasis between rotations instead of pushing both hard every time.</div> | |
| </section> | |
| </div> | |
| <p class="small" style="margin-top:16px; text-align:center;">Rotation note: keep a simple note like <strong>Next: Session 2</strong> and advance by 1 after each workout.</p> | |
| </div> | |
| </body> | |
| </html> |
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