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8 wk
· 4 days/week
· intermediate
8-week hypertrophy block. PPL split. Heavy compound day 1, accessory days 2 & 4.
Schedule
Week × Day grid
24 of 56 slots filled
Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
2
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
3
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
4
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
5
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
6
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
7
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
8
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
— rest —
Lower Body · Heavy
Upper Body · Push
Pull · Volume
Conditioning · 20-min
Mobility Reset
Lower Body · Deload
Upper Body · Deload
Pull · Light
Test week
Test bench
Long run
Recovery
Assignments · 4
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Olivia Mason
active · started 28 Apr 2026
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James Rivera
active · started 28 Apr 2026
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Priya Nair
active · started 28 Apr 2026
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Tom Fenwick
active · started 28 Apr 2026
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