7‑Day Movement Plan (Intermediate)
Aim RPE 7–8/10 on main lifts; keep one rep in reserve.
Day 1 — Strength A
Session
4×: Back squat (6), Bench press (6), Row (8), Plank (45s)
Day 2 — Aerobic base
Session
40–60 min Zone 2 cardio (comfortable breathing).
Day 3 — Strength B
Session
4×: Deadlift (5), Overhead press (6), Pull‑ups or assisted (max), Side plank (30s/side)
Day 4 — Mobility + core
Session
20–30 min flow: hips/shoulders; 3×: hollow hold (20s), glute bridge (15)
Day 5 — Intervals
Session
6×: 2 min moderate / 1 min hard; cool‑down 10 min.
Day 6 — Accessory + carry
Session
3×: Bulgarian split squat (8/side), Row (12), Farmer carry (40 m)
Day 7 — Rest & reflection
Session
Walk 20–30 min; gratitude; plan next week.
If lifting, ensure proper technique. Substitute equipment as needed.