Strength Training Protocol
Purpose
Maintain and build functional strength. Physical capacity is the foundation — if the body breaks, nothing else runs.
Schedule
| Day | Focus | Key Lifts |
|---|---|---|
| Monday | Push (Chest/Shoulders/Triceps) | Bench press, overhead press, dips |
| Tuesday | Pull (Back/Biceps) | Deadlift, rows, pull-ups |
| Thursday | Legs | Squat, lunges, leg press |
| Saturday | Full Body (light) | Compound movements, mobility work |
Progressive Overload Rules
- Add 2.5-5 lbs per week on compound lifts when all sets are completed
- If you miss reps 2 sessions in a row, deload 10% and rebuild
- Track every session in this domain folder as a log entry
Recovery
- Sleep: minimum 7 hours (tracked via watch)
- Protein: 1g per lb bodyweight
- Rest days: active recovery only (walks, stretching)
Last Verified
2026-03-15 — Zeus (adjusted Saturday to full body from previous arms-only)