Pull.

Session A

Strength,
pull focus.

Hip hinges, horizontal pulls, and a knee-friendly single-leg squat. Keep it calm.

Duration~50 min

Work6 + 4 + 2

WhereHome

This week

Knee rule Stop before pain. Pain spots are stop signs, not training points.

Sleep target 6.5–7 h Bed 22:30. End sessions by 21:30 if possible.

"The goal is the chain of completed weeks."

This week

Seven
days.

Never two strength sessions in a row. If Sunday slips, shift to Monday — and skip Tuesday physio rather than stacking.

Sessions

Library.

Non-negotiable

Rules.

Knee protocol

Stop before pain.

Pain spots are stop signs, not training points. Applies to every squat variant: goblet, Bulgarian, lunges.

On flare-up:

Drop all knee-dominant work 1–2 weeks.
Continue ExorLive in pain-free range only.
Pulls, presses, and hinges continue as normal.
Return to squats at 50 % load and build slowly.

Log flare-ups same day in logs/ so patterns surface.

Load progression.

How weight goes up

Complete all sets × reps with good form two sessions in a row → add 2 kg per dumbbell.
Don't try to sneak in between Nüobell increments.
Goblet Squat exception: progression only after 2 consecutive pain-free weeks.

Recomp context

Target 75–78 kg. Calorie deficit slows progression.

No-load-increase weeks are normal. Worry only if stall > 4 weeks.
DB Bench should still break the 16 kg plateau. Regression = deficit too large or protein too low.
Do not add "fat-burning" sessions. Cycling is baseline, strength is stimulus.

Fallbacks.

Summer · Jun–Aug

If traveling or on vacation: drop to 2×/week, 15 min each, bodyweight + band + shoes only.

Push-ups 3 × 8–15
Band row 3 × 12
Kneeling hip lift 3 × 10 (ExorLive #2)
Hip hinge with band 3 × 12
Plank 3 × 30 sec

Goal: don't break anything. 10 sloppy minutes a week beats an 83-day silence.

January floor

1 strength session + 1 physio per week all month.
Don't add anything before February.
Goal: meet February with the chain intact.

Reassess.

Checkpoints

2026-05-17 · 4 weeks in: adherence check. ≥80% → stay the course. <60% → reduce volume. Also revisit density — supersets or 5-exercise cut in reserve.
Before 2026-09-01: design Tier 2 (adds one aerobic conditioning builder/week).
Every 3–6 months: re-export Apple Health.

Side priorities

More important than any training session.

Sleep: bed 22:30, up 06:30. 6.5–7 h target. Phone out of bedroom.
Weekly weigh-in: Sunday morning, same time.
Sleep log: one line per week in logs/weekly/.

Logging

Strong app: sets, reps, weight. The system for hard numbers.
logs/YYYY-MM-DD.md: 2–3 lines after each session — knee, upper back, energy, whether you completed as planned.
logs/weekly/: Sunday or Monday — what worked, what didn't.

Adherence over optimality. A program you'll actually do beats a better one you won't.