Updated 2026-01-12
Monday
- Bulgarian split squats
- Superset of pushups/pullups
- Sauna
Tuesday Moderate cardio. 20-35 minutes total.
Wednesday
- High-volume kettlebell overhead press (following the rep scheme from the Armor Building Formula).
- Dumbbell curl & pushup supersets as a finisher.
Thursday Rest.
Friday EMOM 15-30 of Armor Building Complex (ABC), with progressive increase in reps.
Saturday Longer cardio. 40-60 minutes total.
Sunday
- Heavy kettlebell swings and carries.
- Mobility work.