Training
Keep 1–2 reps in reserve (RIR) on compounds. Week 4 is a deload (cut sets ~35–40%).
Weekly structure (repeat)
- Mon: Upper (strength)
- Tue: Lower (strength)
- Wed: Push (hypertrophy)
- Thu: Pull (hypertrophy)
- Fri: Legs (hypertrophy)
- Sat: Steps + mobility (optional light pump)
- Sun: Rest + mobility
Cardio (10–11 PM, muscle-sparing)
- Default: Zone 2 incline walk 30–45 min, 4–5 days/week (talk in short sentences).
- Steps: 8k–12k/day total (primary fat-loss lever).
- Avoid frequent hard running during the cut if strength/sleep drops.