Training archive / 06

Built by day.

Six distinct sessions form a complete training week. Each one lists the exercises, technique cues, a finisher and three day-to-day variations so no two weeks look the same.

Mon / Thu

Lower Foundry · Upper Architecture

Tue / Fri

Push / Pull Power · Tone & Control

Wed / Sat

Total Engine · Arena Reset

Athlete performing a barbell back squat with a spotter

01 / Day 1 — Lower strength65 min

Lower Foundry

Quads · Glutes · Hamstrings · Intermediate

Exercise	Work	Rest	Technique cue
Back squat	4 × 5–6	2–3 min	Brace, sit between the hips, drive the whole foot into the floor.
Romanian deadlift	4 × 8	2 min	Push the hips back, bar close to the legs, stop at mid-shin.
Leg press	3 × 10–12	90 sec	Knees tracking over the toes, no lower-back rounding at the bottom.
Walking lunge	3 × 10 / side	75 sec	Tall chest, soft back knee, step through with the front heel.
Seated leg curl	3 × 12–15	60 sec	Two seconds lowering on every rep.
Standing calf raise	4 × 12–15	60 sec	Full stretch at the bottom, one-second squeeze at the top.

Finisher: 3 × 45 sec sled push or 3 × 30 sec wall sit, 60 sec rest.

Day-to-day variations

Variation A — Strength biasBack squat 5 × 3 at a heavier load; drop the leg press to 2 sets.
Variation B — Hypertrophy biasFront squat 4 × 8, add hack squat 3 × 12 and cut lunges to 2 sets.
Variation C — Joint-friendlyReplace back squat with goblet squat 4 × 10 and leg press with step-ups 3 × 10 / side.

Warm-up

8 minutes easy bike, then 2 rounds: 10 bodyweight squats, 8 reverse lunges each side, 12 glute bridges.

Progress

When every working set reaches the top of the rep range with clean form, add 2.5–5 kg next week.

Train safely

Use safeties and a spotter for squats. Keep your brace and stop a set if technique changes.

Athlete performing a controlled dumbbell bench press

02 / Day 2 — Upper hypertrophy60 min

Upper Architecture

Chest · Back · Shoulders · All levels

Exercise	Work	Rest	Technique cue
Dumbbell bench press	4 × 8–10	90 sec	Elbows around 45°, lower to chest level under control.
Chest-supported row	4 × 8–10	90 sec	Pull with the elbows, pause one second at the chest.
Seated shoulder press	3 × 10	90 sec	Ribs down, press in a straight line overhead.
Lat pulldown	3 × 10–12	75 sec	Lead with the elbows, no leaning back past a slight angle.
Cable lateral raise	3 × 12–15	60 sec	Light load, lead with the elbow, stop at shoulder height.
Face pull	3 × 15	45 sec	Pull to the forehead and rotate the hands outward.

Finisher: 2 rounds: 15 press-ups + 15 band pull-aparts, minimal rest.

Day-to-day variations

Variation A — Chest focusAdd incline dumbbell press 3 × 10 and cable fly 3 × 15; cut lat pulldown to 2 sets.
Variation B — Back focusAdd single-arm dumbbell row 3 × 10 / side and straight-arm pulldown 3 × 15.
Variation C — Shoulder focusLead with seated shoulder press 4 × 8, then add rear-delt fly 3 × 15.

Warm-up

5 minutes rowing, then band pull-aparts, scapular push-ups and two light ramp-up sets for the first press.

Progress

Add one rep per set until the top of the range, then increase the load by the smallest available jump.

Train safely

Keep shoulder blades controlled during presses. Choose assisted pull-ups if full reps are not yet consistent.

Lifter pressing a loaded barbell on the bench with a spotter standing by

03 / Day 3 — Heavy upper70 min

Push / Pull Power

Compound strength · Arms · Experienced

Exercise	Work	Rest	Technique cue
Barbell bench press	5 × 4	3 min	Set the feet, squeeze the bar, control the bar path to the lower chest.
Weighted pull-up	5 × 4–6	2–3 min	Full hang at the bottom, chin clearly over the bar.
Incline dumbbell press	3 × 8	90 sec	30° bench, steady tempo, no bouncing off the chest.
Single-arm cable row	3 × 10 / side	75 sec	Allow a full stretch, then row to the hip.
Rope pressdown	3 × 12	60 sec	Elbows pinned to the ribs, spread the rope at the bottom.
Hammer curl	3 × 12	60 sec	No swinging — the torso stays still.

Finisher: 3 × max-effort dead hang, 60 sec rest between hangs.

Day-to-day variations

Variation A — Push dayBench 5 × 4, overhead press 4 × 6, dips 3 × 8, triceps work; skip the pulling exercises.
Variation B — Pull dayWeighted pull-up 5 × 4, barbell row 4 × 6, cable row 3 × 10, curls; skip the pressing.
Variation C — Arms emphasisCut the main lifts to 3 sets and add EZ-bar curl 3 × 10 and skull crusher 3 × 12.

Warm-up

6 minutes on the ski erg, shoulder circles, band rows and three gradual bench-press warm-up sets.

Progress

Use a three-week build: add 2.5 kg weekly, then reduce working loads by 10% in week four.

Train safely

Have a spotter for heavy bench sets and leave one technically sound rep in reserve.

Two athletes performing battle rope conditioning

04 / Day 4 — Athletic conditioning45 min

Total Engine

Full body · Conditioning · Intermediate

Exercise	Work	Rest	Technique cue
Kettlebell swing	15 reps	—	Snap the hips; the arms stay relaxed.
Goblet squat	12 reps	—	Elbows inside the knees, chest tall.
Push-up	10–15 reps	—	Body in one line; drop to an incline if the hips sag.
Battle ropes	30 sec	—	Athletic stance, fast consistent waves.
Row erg	250 m	90 sec after round	Legs, back, arms — then reverse the order.

Finisher: 5 minutes easy bike, then 2 minutes of breathing and calf and hip stretches.

Day-to-day variations

Variation A — Intervals40 seconds work / 20 seconds rest on each station for 5 rounds.
Variation B — Low impactSwap battle ropes for a 60-second bike sprint and push-ups for an incline press.
Variation C — Strength-conditioningAdd trap-bar deadlift 4 × 6 before the circuit and drop to three rounds.

Warm-up

Three easy rounds: 200 m row, 8 kettlebell deadlifts, 6 incline push-ups and 20 seconds skipping.

Progress

Begin with four rounds. Add a round up to six before increasing load; keep movement quality consistent.

Train safely

Move at a pace you can sustain. Use a lighter kettlebell before increasing speed under fatigue.

Athlete performing a controlled dumbbell split squat in the gym

05 / Day 5 — Full-body toning50 min

Tone & Control

Total body · Core · Stability · Beginner

Exercise	Work	Rest	Technique cue
Dumbbell split squat	3 × 10 / side	60 sec	Front shin near vertical, lower straight down.
Cable row	3 × 12	60 sec	Squeeze the shoulder blades, control the return.
Dumbbell floor press	3 × 12	60 sec	Light pause when the triceps touch the floor.
Hip thrust	3 × 12–15	60 sec	Ribs down, finish with a one-second glute squeeze.
Pallof press	3 × 10 / side	45 sec	Resist rotation; move only the arms.
Farmer carry	3 × 30 m	60 sec	Tall posture, steady breathing, no leaning.

Finisher: 3 × 30 sec plank and 3 × 30 sec side plank each side.

Day-to-day variations

Variation A — Core emphasisAdd dead bug 3 × 10 / side and cable woodchop 3 × 12 / side.
Variation B — Glute emphasisHip thrust 4 × 12, add cable kickback 3 × 15 / side and abductor machine 3 × 15.
Variation C — Circuit styleRun all six exercises back to back with 90 seconds rest between rounds.

Warm-up

5 minutes brisk incline walk, then dynamic hip, ankle and shoulder mobility.

Progress

Start with two rounds and progress to four. Increase dumbbell load only when tempo remains controlled.

Train safely

Use stable ranges of motion, breathe continuously and choose supported variations where needed.

Athlete stretching and using a resistance band in the gym

06 / Day 6 — Active recovery35 min

Arena Reset

Mobility · Recovery · Light volume · All levels

Exercise	Work	Rest	Technique cue
Incline treadmill walk	12 min @ 5–8% incline	—	Conversational pace, hands off the rails.
Band pull-apart	3 × 20	30 sec	Arms long, squeeze at the back.
Hip flexor stretch	3 × 45 sec / side	—	Tuck the pelvis before leaning forward.
90/90 hip rotation	3 × 8 / side	30 sec	Move slowly, keep the chest tall.
Thoracic extension over bench	3 × 8	30 sec	Exhale as you extend; keep the ribs from flaring.
Dead hang	3 × 20–30 sec	45 sec	Relaxed shoulders, easy breathing.

Finisher: 5 minutes slow nasal breathing lying on your back with your legs raised.

Day-to-day variations

Variation A — Post-leg-dayAdd foam rolling for quads, hamstrings and calves, 60 seconds each.
Variation B — Post-upper-dayAdd lat stretch, pec doorway stretch and wrist mobility, 45 seconds each.
Variation C — Steady cardioReplace the walk with 20 minutes of easy cycling at a conversational pace.

Warm-up

5 minutes easy walking or cycling until breathing is warm but comfortable.

Progress

Keep effort light. Add time, not load — build from 25 to 40 minutes over a month.

Train safely

Nothing should be painful. Stretch to mild tension only and keep breathing steady.

Put the plan to work.

Join Colosseum