Press · pull · row · shoulders
This week
3-day target
Build the engine.
Three quality sessions beat one heroic collapse. The fourth day is gravy.
0/3
core sessions
0/7
protein days
—
waist trend
Next session
45–60 min
Upper Batman
Today
Device-local
Protein check
g
Floor: 140 g. Target: 150 g.
Training floor
Do the work that counts.
Must makes the session. Should builds the week. Bonus is only there when the engine has room.
Rest timer
01:30
Evidence
Let the trend talk.
Same bodyweight, smaller waist, stronger lifts. The scale is one witness—not the judge.
Weekly average
lbBodyweight
Latest each week
inWaist
Days at floor
/ 7Protein adherence
Core sessions
/ 3Workout consistency
Estimated strength
Key lift momentum
Operating manual
The suit is built slowly.
Consistency first, progressive overload second, theatrics somewhere near the bottom.
The realistic contract
- Three sessionsDay A, B, and C make a complete week.
- Four exercisesMust and Should work fit the 45–60 minute cap.
- RIR 2–3Finish most sets with clean reps still available.
- Day D is bonusUseful for shape, never required for success.
Emergency workout
One push. One pull. One leg or hinge. Three working sets each. Leave.
Incline press
Lat pulldown
Romanian deadlift
Recomp targets
- Protein floor
- 140 g/day
- Ideal range
- 150–170 g/day
- Bodyweight
- 175–180 lb
- Creatine
- 5 g/day
Build meals around 30–45 g protein anchors. Shakes help; they do not need to carry the whole operation.
Lat pulldown cue
“Shoulders out of your ears, then elbows to hips.”
Let the shoulders rise into the stretch. Set them gently down, drive the elbows toward the back pockets, and control the return.
Backup and move
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