every other day

every day — 6 minutes, before anything else counts

chin tucks2•10 // morning + mid-afternoon
stand + walk every 45–60 min2–3 min // set a timer
wall slides1•10 // after work, before the couch
couch stretch + doorway pec stretch1 min each side // evening

day a

lower + posterior

alternate squat and hex dl each A day. back and hips first — this is the anti-desk, anti-golf-back day.

shoulder warmup10•36
squat machine (or hex dl)140•10 / 180•8 / 210•7 — earn 230 back over 2–3 sessionshex dl: 90•10 / 140•8 / 160•6
romanian dl90•10 ^3 // form only, film one setno weight jumps for a month. this lift is the back insurance.
hip abduction176•12 / 198•10 / 220•8
standing calf110•12 / 130•10 / 140•8tennis calves + achilles. don't skip.
tibialis raisesbw or 10•15 ^2
neck curls + extensions2•12–15 each
lower back swings45•12 ^2

day b

push + shoulders

alternate iso bench and incline db each B day. yellow numbers are the targets to beat.

shoulder warmup + i/o rc10•36 // 3•12 & 4•12
iso bench (or incline db)90•12 / 140•7 / 145•5 → chase 150•6incline db: 45•9 / 50•7 / 52.5•7pr to beat: 150•4.5 (07.25)
db shoulder press35•10 / 37.5•8 / 40•6
db lat raises15•12 / 17.5•10 ^2
triceps fd50•12 / 55•9 / 60•8
face pulls37•12 / 40•10 / 43•9on push day on purpose — balances the pressing, protects the shoulders.
dead hang + deep squat hold45s // 1 min

off day

tennis or 15–20 min mobility

tennis counts. no tennis = the list below. after tennis, at least the calf + hip stretches.

couch stretch1 min per side
pigeon1 min per side
hamstring floss10 per side
thoracic rotations10 per side
doorway pec stretch1 min per side
calf stretch off a step1 min per side
dead hang2 min total, broken up

the rules

progression. first two sets leave 2 reps in the tank. last set you push. hit the yellow target on the last set → add the smallest increment next time. never jump weight on a set you haven't earned.

the fallback. every other day is the plan, but the real rule is simpler: never let two calendar days pass without lifting or tennis. 3 lifts + 2 tennis = a good week, even a bad one.

the frame. more isn't stronger. ~4 hard sessions a week plus tennis is the full dose for a natural lifter. recovery is where the muscle happens.

pain. popping without pain = keep building cuff strength. popping with pain = stop, see a pt. same for the lower back.

lift • move • repeat

every day — 6 minutes, before anything else counts

day a

day b

day c

off day

the rules