01 / Program
Weekly schedule
02 / Activity
Cardio & steps
10,000Daily step average
70,000Weekly step target
90 minCardio per week
Day 4 · Active recovery45 min moderate cardio
Day 7 · Active recovery45 min moderate cardio
Conversational, moderate intensity. Steps accumulated during cardio count toward the daily and weekly step targets. All other days: no scheduled cardio.
03 / Volume
Weekly sets
Additional shoulder stimulus
Rear delts receive meaningful stimulus from 10 weekly sets of T-bar rows and pronated high rows, plus contributions from other rows. Anterior delts work during 3 Viking press sets and chest pressing. These are not counted as direct isolation sets.
Sets categorized by primary emphasis. Unilateral sets counted per side, not doubled.