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Default approach: repeat Week A for 2–4 weeks. Add load gradually. Use Travel Mode when needed.

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Week A (template)

• Day A — Lower + Push — Lower + Push
• Day B — Hinge + Upper — Hinge + Upper
• Day C — Full Body Performance — Full Body Performance

Week B (optional)

• Week B (simple variant)

Workout template (use for every session)

• Session Intent
• Warm-Up / Reset (5–8 min)
• Primary Strength Block
• Secondary Strength Block
• Resilience Block
• Optional Conditioning (recoverable)
• Recovery Notes

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Start here: Day A — Lower + Push

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Day A — Lower + Push

Day B — Hinge + Upper